140730 ~ Happy Birthday Matt!!!

When asked what he wanted for his Birthday WOD, Matt said that he wanted to go heavy!!  Heavy Jerks, followed by heavy Snatches, and a heavy run is what our OG Canuck came up with!! Happy Birthday to one of the most dedicated and hard working athletes at the box! 

Have a great day Matt!!

Strength:

Split Jerk:

Every 90s x (15 min), complete the following:

6 @ 60%

5 @ 65%

4 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

1 @ 90% (5 sets)

Skill:

**Due to MU's and Pullups in the WOD today...our progressions will be modified today**

6 min to complete the following:

If MU's & MU Progressions......Complete 2 Rounds of MU Progressions

If Strict Pullups....See Day 2 of Strict Pullup Progressions

Conditioning:

"Matthew"

9-6-3

Snatch (Full) (155/115#)

Burpee Muscle Ups (or Burpee Pullups + Ring Dips)

** 400m Weighted Run (35/25#) in between each round**

Cash Out:

12 min Mobility!

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