birthday WOD

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Wed 120314 - CrossFit Harrogate WOD

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Please have a look at this link for details of our family fun day and marathon row!

Happy Birthday Rachael! Well you know who you have to thank for this one...

1. Warm up

2. Conditioning; "Rachael"; complete as many rounds as possible in (insert her current age, clue is in the numbers below!) minutes of:
Pull up, 14 reps
140/80 kg, deadlift, 3 reps
42.5/30 kg, overhead squat, 19 reps
21/17" burpee box jump, 80 reps

3. Recovery

This might get pretty tough if she's still CrossFiting by the time she's 70!