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!!
Every 90s x (15 min), complete the following:
6 @ 60%
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90% (5 sets)
**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
Snatch (Full) (155/115#)
Burpee Muscle Ups (or Burpee Pullups + Ring Dips)
** 400m Weighted Run (35/25#) in between each round**
12 min Mobility!
Posted on Wed, July 30, 2014
by CrossFit Canuck