Wednesday, February 24, 2016

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

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

“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)

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