140826 ~ Happy Birthday Jeff!

Happy Birthday to the resident "Baby of the Box" Jeff!  Don't let his compact size deceive you , as he has been making great gains in strength! Whether he is throwing around some heavy weight, or giving haircuts out back, we have watched our "baby" grow up right before our eyes!! 

Today's WOD is brought to you by the Birthday Boy Himself!  Enjoy!

Strength:

Backsquat (Deload Week!)

Every 2 min x 6 min

10 @ 50%

6 @ 65%

6 @ 75%

4 @ 85%

then..

Bench Press:

Every 90s x 4:30

6 @ 80%

 Conditioning:

"Jeff's Birthday WOD"

Complete For Time:

200m Run

21 HSPU

21 Power Snatch (95/65#))

21 OHS (95/65#)

21 Burpee Over Bar

200m run

15 Pullups

15 Deadlifts (115/75#)

15 Power Cleans (115/75#)

15 Burpee Over Bar

200m Run

9 Muscle Ups (or MU progressions)

9 Front Squats (135/95#)

9 Shoulder To Overhead (135/95#)

9 Burpee Over Bar

Cash Out:

3 rnds

3 Wall Walks

6 Line Touches

ME Handstand Hold (try to get your toes off the wall...balance!!)

or...

Accumulate 100' Handastand Walk

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