Friday - Bday WOD - Lucy

Happy Bday Lucy. We are proud to have you as one of our CFS family members

Happy 30th Lucy

Group warm up
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

Metcon:

“Dirty Thirty”
30 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