Monday, July 9 - Gym Jones "Dirty Thirty"

Row 500m - (If 500m time is below penalty time, immediately row another 500m with no rest.)

Penalty Times

• Big Dawgs – Men: 1:45, Women: 2:00
• Pack – Men: 1:55, Women: 2:10
• Puppies – Men: 2:15, Women: 2:30

Then...

30x Bar Dip

• Big Dawgs – Men : Weighted, 25lbs or more. Women: Full BW
• Pack, puppies – Scale according to ability.

30x Sit-up

• Big Dawgs – Men: High decline holding 20+lb DB, Women: GHD
• Pack – Men: Anchored, holding 10+lb DB, Women: Unanchored
• Puppies – Men: Unanchored, Women: Anchored

30x Thrusters (Front Squat to Push Press)

• Big Dawgs – Men: 2x35lb DB or 80lb Barbell, Women: 2x 20lb DB or 45lb Barbell
• Pack – Men: 2x30lb DB or 65lb Barbell, Women: 2x 15lb DB
• Puppies – Scale according to ability

30x Push-up

• Big Dawgs – Men: Ballistic Push-ups (I’ll explain) Women: Straight up
• Pack/Puppies – Scale according to ability.

30x Box Jump

• Big Dawgs – Holding Medicine Ball
• Pack/Puppies – Holding smaller medicine ball, or straight up.

30x Turkish Get-up (15 each side)

• Big Dawgs – Men: 30+lb, Women: 20+lbs
• Pack – Men: 25+lb, Women: 15+lbs
• Puppies – Men: 20+lb, Women: 10+lbs

RESULTS

Participants: Anna, Leslie, Leanne, Ryan, Adam, Matt, and Justin in the group workout. Everyone made the 500m row under the penalty time. Everyone also busted ass on the rest of the workout and we had no DNF's.

Ryan has officially renamed the Turkish Get-up to the "Retard Raise" after about the 25th rep.