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“Jessica Bday WOD”

CrossFit Helo WOD

279 23
  • 2 Rounds for Time
  • 32/22 calorie Row
  • 32 Overhead Lunges (45/35 lb)
  • 32 Burpees to Plate
  • 32 Chest-to-Bar Pull-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds.

Score is the time on the clock when the last round of Chest-to-Bar Pull-Ups is completed.


Instead of scaling the reps, see the level scaling options to reduce the complexity or loading of the movement. For those of you who might struggle through all chest-to-bar pull-ups, perform half the reps chest-to-bar and half the reps as regular pull-ups.

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Background: We first found "Jessica Bday WOD" by CrossFit Helo @crossfithelo posted on Instagram by Ham Plan @hamplan who, throughout February 2020, shared workouts like this one submitted to them by members of their affiliate community.

A February 2, 2020 post by Ham Plan's Austin Malleolo @amalleolo on Instagram said, "This month we have the first-ever HAM Affiliate Month! This is special, as the entire month is programmed and created by YOU: the HAM Plan community!"
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