150327 ~ Happy Birthday Maryam!!!

Happy Birthday to one of our newest Canucks.....Maryam!!!  Now you may not know about our Birthday WOD tradition.......so i'll let you off the hook this time for the no BDay WOD Request!  We hope you have a great day!!

15.5.....Who else thinks that was a little anti climatic? Thrusters and rowing.....in a traditional CrossFit Rep Scheme.  No Burpees, or Box jumps....nothing heavy....just all out go!  The key to this WOD is finding a steady pace where you won't blow out!  Don't drop that bar.....every time you drop...your competitor is getting reps!

Strength:

Front Squat:

Every 2 min x 12 min

10@ 50%

8 @70%

6 @ 75%

4 @ 80%

4 @ 85%

4+ @ 90%

Conditioning:

Complete For Time:

21 Back Rack Lunges(135/95#)

21 HSPU

15 Front Rack Lunge

15 HSPU

9 OH Lunge

9 HSPU

Cash Out:

12 Min Dedicated Mobility!!

For Open Athletes:

A. Row 500 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 250 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 500 Meters @ 70-75%

B. Perform at 85-90%, Two to Three sets for times of:
10 Thrusters (95/65 lbs)

Rest 1:1 After each set.

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