140107 ~ Happy Birthday Paul!!
What a great day of PR's yesterday!! There is nothing like a solid day of lifting to help you break out of the winter blahs! If you had fun on Monday, don't forget that we will be running CrossFit Total this Thursday! It is important that we have your #'s updated....data is important!
Today's conditioning is brought to you by our original Pauly P! It's Paul's 26th birthday, and he has specifically requested pullups and push jerks! In true Canuck fashion..we spiced things up with a splash of burpees here and there!!
Big news....rumour has it that we may have a return appearance from one of our original OG's fresh of the injury reserve tonight....hmmm I wonder who it could be?!?!?
EMOM x 15 min alternating
a) 5 Close grip bench press (As heavy as possible)
b) ME Strict + Kipping HSPU (Cap at 12)
c) ME Strict + Kipping Ring Dips (Cap at 12)
Paul's CompWod Open Tester 5ish...
Complete For Time
15 min Cap
26 STO (115/75#)
26 STO (135/95#)
26 STO (155/115#)
then 50 Burpees (to 6" target)
100 Atomic Situps
100 Hollow Rocks
100 Weighted Russian Twists
Posted on Tue, January 7, 2014
by CrossFit Canuck