130607 ~ Happy Birthday Mouse!

130607 ~ Happy Birthday Mouse!

She's the one Mouse that you don't want to get rid of......and it's her birthday!!  Unfortunately, she injured herself playing football last night, so we have chosen to defer her WOD request to a time when she will be able to experience it first hand! In true Canuck fashion, we have decided to run a WOD today to celebrate her special day!!  Shout out to one of the original Canucks......HAPPY BIRTHDAY MOUSE!!

Skill/Strength

3 x 10 Deadlift @ 75% 1 RM

Then...

"Death By C & J"  @ 75% 1RM C&J

Conditioning:

"Mighty Mouse"

21 - 15 - 9

OHS (135/95#)

HSPU

Wall Ball (20/14#)

 

Cash Out:

10 min MU Practice (Bar or Rings)

**If you don't have muscle ups, practice on ring dips, C2B pullups, and MU progressions.

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