John's birthday WOD

Happy Birthday Coach John!!

And for Mach 3 Members WODing pleasure, Coach John’s very own Birthday Super WOD!!

WOD:

Buy-In:

1 Bear Complex @ 135/95#

then…

22 Deadlifts @ 135/95#

24 Lateral Bar Burpees

22 Hang Cleans @ 135/95#

24 Handstand Push-Ups

22 Front Squats @ 135/95#

24 KB Swings @ 55/35#

22 KB Thrusters @ 55/35#  (11 each arm)

24 Pull-Ups

22 HR Push-Ups

24 Toes 2 Bar

Buy-Out

9 Clean and Jerks @ 135/95#

2 Muscle-Ups (scaled to 2 chest to bar pull-ups and on dip = 1 Muscle-Up)

I did the KB swings with 35# but had to go down a level on the KB thrusters. I did all of the bar work at 65#. My time was 22:44.