“30 Caliber”

Assault Fitness Benchmark WOD

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  • For Time
  • 30 calorie Assault Air Bike
  • 30 Box Jumps (24/20 in)
  • 30 Kettlebell Swings (53/35 lb)
  • 30 Jumping Pull-Ups
  • 30 Push Presses (43/35 lb)
  • 30 Knees-to-Elbows
  • 30 Wall Ball Shots (20/14 lb)
  • 30 Back Extensions
  • 30 Burpees
  • 30 Lunges
  • 30 calorie Assault Air Bike
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"30 Caliber" is a benchmark WOD created as a challenge workout from Assault Fitness for their Assault WOD series. They first posted the workout on Instagram (@assaultairbike) on July 2, 2015.

The workout involves many of the same movements and has a similar rep scheme as the classic "Dirty Thirty" WOD, but the movements are in a different order and the classic version doesn't involve Assault Bike.

See also: "Dirty Thirty" Benchmark WOD
Scoring : For Time