131214 ~ Happy Birthday Wakefield!!

This Canuck is very near and dear to our hearts! 8 months ago, Sara Wakefield walked through our doors for her 1st ever CrossFit workout....less then 3 weeks later, we threw her into her 1st ever competition, where her heart and courage captivated the entire audience as she quickly became the crowd and the announcer's favourite! Sara attacks each and every WOD with all that she has! On day 1 she was unable to do a pullup unassisted....fast forward 8 months later.......on the week of her birthday....she can not only do multiple unassisted pullups, but she is the 1st girl in the gym to get their 1st Muscle Up!!

We have been so blessed to have this firecracker find our little box!  Happy Birthday Wakefield!!! 

As per special request, Sara has designed a doozie of a WOD for your sweating pleasure!!

Strength:

**Sara did not design this portion...during her first Competition, Sara had to fight to get a 75# thruster over her head.......let's see how far she has come!**

Thruster ladder

One thruster every min on the min for 15min
Start at (95/65#) add 5 lbs for the ladies an 10 lbs for the gentlemen
If you fail, stay on the weight you last successfully completed until the 15min is up

Conditioning:

"Wakefield"

Complete For Time:

27 Pullups

then...

3 rnds for time

30 box jumps

30 push ups

30 air squats

then...

27 hand stand push ups

Cash Out:

Sing Happy Birthday to Sara

Rest, Roll, Mobilize...decorate for Christmas!!

 

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