140611 ~ Happy Birthday Andres & Del Pino!!!

Happy Birthday to 2 of our awesome and talented athletes: Stephanie Del Pino and Andres Sierra.  Both athletes came to me separately with their WOD requests, so this MashUP is brought to you courtesy of them!!  A mix of favourite movements with a Canuck twist! Let's have some fun!!

Strength:

EMOM x 4 min

Front Squat

2 x 70%

2 x 80%

2 x 90%

then...

Deadlift

Every 90s x 3 min

From a 1" Defecit (Stand on wood planks or 15# plate)

5 x 65%

3 x 75%

1 @ 85%

Conditioning:

Andres & Del Pino Birthday Mashup!!

With a 20 min Running Clock, Complete the Following:

1. Grace

30 Clean & Jerks for Time (135/95#)

**Compare to 140513**

At the 5 min mark complete:

2. AMRAP 6 min

6 Burpee Over Bar

11 KBS (70/50#)

At the 12 min mark complete

3. For Time:

3 Rope Climbs

21 Deadlifts (225#/155#)

15 Box Jumps

9 HSPU

2 Rope Climbs

21 Box Jumps

15 HSPU

9 Deadlifts

1 Rope Climb

21 HSPU

15 Deadlifts

9 Box Jumps

**Record each WOD as a separate time!**

Cash Out:

12 min dedicated Mobility!!!

 

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