130619 ~ Happy Birthday Alain!!

130619 ~ Happy Birthday Alain!!

Happy 36th Birthday to one of our Original Canucks... Alain aka Hot Mess!! Today's WOD features a variety of Alain's.....ahem..."favourite" movements.  Featuring a 6-6-6 accumulating rep scheme, Alain brings to his WOD demons!  Have a great day Alain!!  

Strength:

Every 90s x 10min

5 Backsquat @ 75%

Skill:

5 min to warm up to a heavy Snatch

then...

EMOM 5 min 1 Snatch @ 90% of today's max

Conditioning:

"The Devil You Know"

Complete For Time:

6 Burpee Over Bar

12 Box Jumps (24/20")

18 Power Cleans (155/105#)

24 Box Jumps (24/20")

30 Wall Ball (20/16#)

36 Box Jumps (24/20")

Run 400m

 

Cash Out:

6 min ladder:

Beat swing

Pullup

T2B

K2E

 

 

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