140217 ~ Happy Birthday Lu!! ~ What a Way To Spend Family Day!

Happy 50th Birthday Lu!!  What better way to spend your birthday than to conquer your requested birthday WOD with your Canuck Family!! 

When requesting this WOD, Louisa stated that she would like Wall Balls, Box Jumps, and Burpees incorporated into the number 50!  As always....I need to add my own spice!  Filthy 50 just wouldn't cut it.....too predictable for the likes of our Lu!!

Happy Family Day Everyone!!  Come on in and WOD.....then enjoy the rest of your day!

Strength:

Every 2 min complete:

Back Squat Medley
10 reps at 30%
10 reps at 40%
10 reps at 50%
10 reps at 60%

then...
Max reps at 60% - Do not drop the bar until you literally can't stand up!!! 

Conditioning:

Lu's Birthday Chipper

With a Partner, Complete the following

50 Alternating Squat Clean Thruster (135/95)

then...

50 Pull ups (Divided Amongst the team)

19 Box Jumps (Each)

64 Double Unders (Each)
50 Wall Balls (Divided)
19 Box Jumps (Each)

64 Double Unders (Each)
50 Burpees (Divided)
19 Box Jumps (Each)

64 Double Unders (Each)

Cash Out:

50 Hollow Rocks

50 Atomic Situps

50s Accumulated "L" sit hold

 

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