Thursday - Partner Dirty 30 (Bday WOD - Kristin)

Happy birthday to the woman most likely to be married to Bat man. Kristin is a shining star at our box and a constant pleasure to be around. We are proud to have her as one of our CFS family members

Happy 30th Kristin

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 single Arm KB Snatches 52/35

-30 Walking Lunges

-30 KTE

-30 SDHP 95/65

-30 GHD Back Extensions (supermans for beginners)

-30 Wall Ball Shots

-30 Burpees

-30 GHD Situps (Abmat situps for beginners)

*2 handstand pushups per partner after each exercise (Sorry Kristin - I always have to throw in one movement that I know you really need to work on)