150211 ~This WOD's Sweet Just Like Khandi!!!

Birthday WODS are fairly common in the months of January & February....maybe someone should do a study...are all the best CrossFit athletes born in these months???  Hmmm I wonder....

Today's WOD was is brought to you by one of our Rookies.....Khandi!  Don't be fooled by her quiet misdemeanour, this girl has grit! When programming WODS, it is usually only those who have been a part of Canuck for an extended period, have submitted birthday WODS.  When Khandi (a newbie) submitted her request, I was ecstatic! It its a testament to the support that exists in the Canuck community! For the 1st time in Canuck history....we will be completing a Birthday WOD designed by one of our Rookies!!

Happy 29th Birthday Khandi!! We hope you have a great day!

Warm Up: Pizza Delivery Game, w/situp pads (Khandi loves Pizza)
1st Out - 5 Release Push Ups
2nd Out - 10 Air Squats
3rd Out - Wall Sits (until someone else comes out)

Strength/Skill:

 

Every 2 min x 12min

2 Deadlifts @ 80% + 10-15 Ring Rows (Feet on box if possible)

Conditioning:

"Khandi Crush Saga Level 229"

Complete For Time:

15 min Cap

29 DU (87 singles)
15 Clean Jerk (115/75#)
15 KB Lunges
15 Atomic Situps

30 DU (90 singles)
15 Clean & Jerk (115/75#)
15 KB Lunges
15 Atomic Situps

31 DU  (93 singles)
15 Clean & Jerk (115/75#)
15 KB Lunges
15 Atomic Situps

Cash Out:

3 x 500m row

Rest 1:1



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