130724 ~ Happy Birthday Kasia!!

130724 ~ Happy Birthday Kasia!!

Another week of Birthdays here at Canuck, but no birthday WOD requests.......Happy Birthday Kasia....hope today's programming is worthy of your special day!

Strength:

10 min to find 1RM Push Press

then

Every 90s x 6 min

5 push press @ 85% 1RM

then....

Every 90s x 5 min

2 Sec Pause Front Squat straight into Push Jerk @ 60% 1RM C&J

Conditioning

AMRAP 8 min

10 Pistols

15 Thrusters (115/75#)

20 Lunges (Front Rack) (115/75#)

then

AMRAP 2 min

ME Hang Power Clean (115/75#)

Cash Out:

10 x 100m sprint

1:1 Rest interval

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