140912 ~ Happy Birthday D-Nice!

Happy Birthday to one of our Canuck originals Denise M a.k.a D-Nice!  You guys are lucky as she did not submit a birthday request......but I'm sure one may be in the works....Please Stay Tuned!  We hope you have an awesome day D-Nice!!

Strength:

Front Squat

Every 2.5 min x 12:30 Complete

10 @ 50%

6 @ 75%

4 @ 85%

2 @ 90%

1 @ 100%

1 @ 105%

Conditioning:

Complete For Time

25 Weighted Pistols (50/35#)
7 Power Snatches 135/95#
7 OHS 135/95#
25 Wall Ball
7 Power Snatches 135/95#
7 OHS 135/95#
25 Wall Ball
7 Power Snatches 135/95#
7 OHS 135/95#
25 Weighted Pistols (50/35#)

Cash Out:

50 GHD Situps

50 GHD Back Extensions

50 Heavy Russians

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