Wed 17 Sep – My Birthday!

Posted: September 16, 2014 by ollyoz in Uncategorized

I will stick in a Birthday WOD for next week, have I missed anyone’s?  Is anyone leaving soon?  Paddy, you can have a baby WOD next week too.

CFK Warm Up

Skills – EMOM – 8 Mins

2 HSPU and 2 Pull Ups – Strict and Steady.  If you don’t have strict HSPU then perform a 15 second handstand hold at the start of each minute then your pull ups.



5 minute cap

40 push ups

30 Toes to Bar

20 Box Jumps

10 Pull Ups

As many double unders as possible in the remaining time

  1. Donna says:

    Donna – 7 pull ups
    Paddy – 15 Box jumps (6:11 RX)
    Bex – 10 Box jumps (6:18 RX)
    Jason + 65 DU
    Al – + 136 DU

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