140908 ~ Tracey's Birthday WOD!!

Happy belated birthday Tracey!!  Today's movements are by special request..you all have Tracey to thank! Hope you had a great weekend full gifts, fun, and MEAT!!

Strength:

1RM Backsquat

Every 2.5 min x 12.5 min, complete the following:

10 @ 50%

6 @ 75%

4 @ 85%

2 @ 90%

1 @ 100%

1 @ 105%

Conditioning:

"Gandoza 26"

Complete For Time

3 Rounds

26 Double Unders

6 Deadlifts (275/185#)

3 Rounds

26 Double Unders

9 Power Clean (155/105#)

3 Rounds

26 Double Unders

12 HSPU

One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.

Cash Out:

5 x 250m Row (Sprint)

Rest 1:1

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