Complete 5 rounds (not for time) of:
- Handstand hold – 30 seconds
- Handstand push ups – max reps
- Hold top of ring dip – 20 seconds
- Ring dips – max reps
- Hold top of pull up – 10 seconds
- Strict pull ups – max reps
Then
Complete 32 burpees for time.
WOD Notes: Perform the isometric hold for the specified time, then kick down, shake out your arms, and perform max reps of the given exercise. Score is total number of reps completed. If you have never kicked into a handstand before, you should perform a 30 second plank hold followed by max push ups. Compare to CFFB WOD 140211.
Class Notes: At this time, class is full. The 50 burpee penalty is in effect for anyone who is signed up as of 8:00am tomorrow and doesn’t show up! Please do not pull your name out of class any later than 8:00am to be fair to other athletes who want to attend.
Community Notes: To the most beautiful woman I’ve ever known, Happy Birthday Nikki!!
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Have a fabulous birthday, Nikki!!!
😉
Happy Birthday Nikki!!! Have a wonderful day 🙂
Happy Birthday my dear friend 🙂
Happy Birthday Nikki!
Happy Birthday, Nikki!! Have a wonderful day!!!
Happy Birthday Nikki
Happy Birthday Nikki!
Enjoy your day Nikki!!!!
Happy Birthday Nikki!
Happy Birthday Nikki!!!
love the sentiment – Happy Birthday Nikki!!
Happy Birthday Nikki
Happy Birthday Nikki!
Happy birthday, Nikki!
Horray burpees! Feliz cumpleaños Nikki!
Happy Birthday Nikki! I hope you have a Great day!
Happy day of Nikki! I hope the next year is awesome.
Happy birthday Nikki. I’d make John change of all Carver’s diapers today.
Happy birthday, Nikki!! Have a fantastic day!!
Happy birthday, Nikki!
Happy birthday!!!!!
Happy Birthday Nikki…I think you’re pretty hot too!
Happy birthday Nikki!!
Happy Birthday, Nikki. Boy, that WOD was horrible. I’m glad I did it. The burpees were a fun, nice touch too.
Have a great birthday Nikki!
Happy birthday! Hope you have a great day!
Happy Birthday Nikki! Have a fantastic day!
Happy Birthday Nikki!!! 🙂
Happy Birthday Nikki!
Happy Birthday Nikki!!! 🙂
Happy Birthday! Hope Carver got you something special!!
Happy bday! Joanna thanks you for the burpees today.
Thank you everyone for the birthday wishes!
Results (a day late, burpee time only):
Sara 1:54
Rey 1:28
Maggie 1:57
Jenn 1:17
Ron 1:51
Whit 1:43
Linds 1:44
Dave 1:18
Mike T 2:30
Angie –
Peggy 2:07
KEB 1:30
Sam 2:12
Jen N 2:07 (64 star jumps)
Tina –
Joanna 2:15
Great job by everyone! And my apologies for both the late post and for not tracking your reps as a score to the main WOD. 🙂
Happy Belated Birthday friend!!! Sorry this is a day late!!!!