Monday - WOD 210 - The Dirty 30

Happy birthday to one of the 3 blonde triplets (even though now she has dark hair)

We are so happy Lauren and her friends decided to join our CFS family.
They have all gotten so strong and have become amazing athletes.

Happy 30th Lauren

Strength
3 rounds of:
60 second plank
-10 seconds elbow plank
-10 seconds push up plank
-10 seconds left plank
-10 seconds right plank
-10 seconds push up plank
-10 seconds elbow

WOD:

“Dirty Thirty”

20 minute Cap

-30 Box Jumps 24/20

-30 Jumping Pull-Ups (must use a bar that is beyond your reach)

-30 KB Swings 50/35

-30 Walking Lunges

-30 KTE

-30 Push Press 95/65

-30 Supermans

-30 Wall Ball Shots

-30 Burpees

-30 Double Unders (90 singles)

Compare to 2013/03/thursday-wod-dirty 30

Overtime:
Auxiliary work
3x5 strict pullups
3x5 ring dips