Thur, 6 March 2014

Posted: March 5, 2014 in WODs


Justin’s Dirty 30 Birthday WOD:

 5 person team WOD

400m run w/45/25# weight
150 HR Push-ups
150 Kettlebell Swings
150 Box Jump (24/20″)
150 Weighted Lunges (45/25)
150 Burpees pull ups
150 Squat Cleans (95/65)
150 Pull-ups
150 Front Squats (95/65)
150 Double Unders
400m run w/ 45/25# weight

  1. Dee says:

    Yikes! R we running outside??
    Happy Birthday Justin!!

  2. Chris N says:

    Nice long WOD! Great warm up for tomorrow’s 14.2:)
    WOD: 27:30

  3. GP says:

    Long one, 31:xx team 1

    Happy Birthday Justin, try not to hurt the old guys next time!!

  4. Yuki says:

    Happy B-day~!

    Who left a pair of black wrist wrap this morning?

  5. Matt says:

    Happy Birthday, Justin and welcome Zach and Joe!

  6. Brighid says:

    Happy 30th, Justin! Thanks for all you do for CFB.
    33:35 (750m rows, scaled burpee PUs to burpees)

  7. Bruce says:

    Happy Birthday, Justin!
    We’re not quite set up to do all those exercises at my bldg gym, so I did a (slightly modified) 300 workout in your honor 🙂

  8. Avalon says:

    Did this one last night by myself, not fun (rowed 500m instead of the runs) but I got through in 33+ mins w/ a bunch of breaks. Happy belated BDay Justin (…. so dern young!)

  9. Caitlyn says:

    Yuki, those wrist wraps might be mine. Again Faster ones?

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