171110 ~ Kelcie's Dirty 30

The box is always a little bit brighter when this girl comes home from school!  As we all know, DT is one of Kelcie's favorite WODs!  Every time she is home, ropes someone (usually Ator) into doing it with her.

Happy 30th Birthday to my one and only box Snake!!  We hope you have an awesome day!!

Strength:

Snatch

Every 90x 7 min

5 @ 65/70/75/80/85%

**Drop Every Rep**

Then..

Snatch Pull

Every 90s x 4 min

3 @ 90/95/100%

Conditioning:

Kelcie’s Dirty Thirty Double DT

(You Go – I Go Complete UB Rounds)

Buy In:

30 Synchro Burpee Over Bar

Then

10 Rounds

“DTish”

12 Deadlift (145/105#)

9 Squat cleans

6 S2O

3 Front Squat

Partners must complete entire round UB. If bar is dropped, then they must start at the beginning.

(20min Cap)

Cash Out:

Mobilize & Socialize

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