CFS Crew at the Vulcan

Sorry for the late post guys.

It’s Tullie Birthday. Can you guess how old she is?

“The Dirty Thirty”

30 Box Jumps
30 Jumping Pull-ups
30 Kettlebell Swings
30 Lunges
30 Knees to Elbows
30 Push Press 45/35#
30 Good Mornings
30 Wall Balls- 20/ 15# 10 ft target
30 Burpees (these are Tullie Fav)
30 Double Unders

For time

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Congrats to Janice, Boyd, Elizabeth, Cathy, Denise, Abel and Wende on a fantastic run at the Vulcan 10k. You guys kick ass!

WU: Stretch out well; go through the WOD exercies to make sure you know how to do them all; 

SKILLS: Do 20 overhead squats with the PVC slowly with a 2 sec pause and lockout at the bottom;

WOD: “Dirty Thirty”

30 Box Jumps

30 Jumping Pull-ups

30 KB swings

30 Lunges

30 Knees to Elbows

30 Push Press (45/35)

30 Supermans

30 Wallball (20/15)

30 Double unders or 100 Single jumps

30 Burpees

For time; Do exercises in any order; Post time; loads and strategies to comments;

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Don’t forget to RSVP for the Picinic!