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“The Dirty Byrd” Joe’s birthday wod

CrossFit Texarkana – CrossFit

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9-30-15 (No Measure)

25 cal row

spider man crawl

samson stretch

over under

inchworm

high knees

butt kicks

carioca- down and back

Mobility

8 min to Mobilize

shoulders and low back

set up for WOD

“The Dirty Byrd” (AMRAP – Reps)

20 minute AMRAP

9 Turkish get ups

30 clean and jerks 95/65

65 cal row

50 burpees

1 muscle up or 3 chest to bar pull-ups

9-30-65 is Joe’s birth date

The 50 burpees are just because its his birthday

The muscle up is just to prove he can still do 1 at age 50

***score total reps (1 round is 155 reps)