Birthday WOD

For Time:

37 Hang Squat Clean (95#/65#)
28 Double-Unders
9 Overhead Squats (125#/85#)
28 Double-Unders
9 Muscle-Ups
28 Double-Unders
9 Overhead Squats (125#/85#)
28 Double-Unders
37 Thrusters (95#/65#)

* Men load a 45# bar with 25# bumpers for cleans, then load/unload 15# bumpers for OH Squats

** Women load a 33# bar with 15# bumpers for cleans, then load/unload 10# bumpers for OH Squats

*** Scaling: Sub 28 Ring Dips for Muscle-ups

Results

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Thanks Mark and Jeremy for programming this birthday WOD for me this week. It was so good I had to share!

Birthday Wod - 3 Birthday Wod - 4 Birthday Wod - 5

The CrossFit/USAW Open is here and Sean lifts tomorrow. He is ready to rock and roll.

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Watch it LIVE

Chris Spealler on his way to qualifying for the USAW Nationals and taking 1st for his weight class and possibly 1st overall in the triplet with just shy of 9 rounds.

Speal_Jerk

Speal_Triplet