Warm Up: TC

Skill: Deadhang Pull Ups 3×10 (If you can’t do 10 do as many as possible, if 10 is too easy add weight, if you can’t do any do ring rows with your feet elevated)

WOD

• Prescribed & Intermediate
• 13 Toes 2 Bar (Sub Knees 2 Elbows)
• 46 Burpees
• 13 T2B
• 65 Double Unders (130 singles)
• 13 T2B
• 65 Double Unders (130 singles)
• 13 T2B
• 46 Burpees
• 13 T2B

kill: Back Squat 5×1 (92%)

WOD

• Prescribed & Intermediate
• Row 34 Calories
• 17 Push Press (115/75)
• 34 Double Unders (100 Singles)
• 17 Taters (55/35)
• 34 Burpees
• 17 Taters
• 34 Double Unders
• 17 Push Press
• Row 34 Calories

Warmup

WOD:

• 1300m Row (to be completed any time in any increment during WOD)
• 5 Rounds
• 13 Uneven deadlifts (at or near bodyweight with weight distributed unevenly on bar)
• 13 Medball walk over push-ups (do push-up on right of ball, walk hands up on ball and down to do push-up on the left side)
• 13 Rig climb pull-ups (this is a new one. Just you wait.)
• 30 Minute cut-off

For our money, this was probably in the top two or three most challenging birthday WODs ever. It was brutal, particularly, the rig climb pull-ups. Just wait until those hit store shelves near you!

We hope you have a great birthday, Connor! Your birthday WOD surely didn’t look all that bad. Boy were we all conned! Enjoy the day, buddy!