140127 ~ Happy Birthday Akari!!!

Happy Birthday to one of the Biggest and most entertaining personalities in the Box!  I don't think a day passes by where he isn't making everyone laugh by his antics.....or his love for tight fitting clothing!

On Saturday, Akari partnered up with Megan and represented Canuck at the CrossFit Toronto Threshold challenge.  They battled through 5 WODS, and came home with 5th place!! Great work Guys!

Today's WOD has been designed by both Akari and Coach Adrienne who's birthday will be celebrated tomorrow!!  It's amazing what Anarchy happens when those two put their heads together!!

Let's Have Some Fun!!

Strength

a.Back Squat Cycle!

Every 45s x 4 min complete the following:

5 Back Squats (185#/125#)

b. Thruster Cycle

2 min ME Thrusters (100/65#)

2 min rest

1 min ME Thrusters

1 min rest

30s ME Thrusters

30s Rest

15s ME Thrusters

Conditioning:

"Death By A & A"

21 Deadlift (225/135#)

21 HSPU (Rx+: Defecit)

3 Rope Climb (Rx+: Legless)

15 Deadlift

15 HSPU

2 Rope Climb

9 Deadlift

9 HSPU

1 Rope Climb

Cash Out:

50 GHD Situps

50 GHD Back Extensions

50 Weighted Russians

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