"Dirty 30" CrossFit WOD - Lisa ( 

"DIRTY 30" was the workout of the day for WODwell's ATHENA program for August 15, 2022: wodwell.com/wo...
Lisa took on the classic CrossFit benchmark WOD, “Dirty 30,” for the first time in a while. 30 reps each of 10 different relatively fast and lightweight movements = 300 total repetitions. Lisa (40 years old) finished in 10:37 Rx.
“DIRTY 30”
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For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions*
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders
*Back Extensions would normally be performed on a GHD Machine. We don’t have one yet. So we quickly hacked together a homemade solution that looked a bit awkward, but worked out well enough for 30 reps.
Lisa incorporated the “Dirty 30” workout into her ATHENA training program in August, 2022. Check out the latest ATHENA workouts:
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