150501 ~ Happy Birthday Junior!!!

Happy Birthday to one of the tallest and best dancers in the box!!  Although a Rookie by Canuck standards, this Athlete has fully immersed himself into our community, and has made himself feel right at home!

Happy Birthday Junior!  We hope you have a great day!!

Strength:

Thruster

7 min to find your 7RM

then..

Every 90s x 5 min

7 @ 90% Above

then...

Shoulder Press

Every 90s x 6 min

7 @ 70%, 75%

3 x 7 @ 80%

** % are off your 5RM from 150417**

Conditioning:

Queen B(alls & Barbells)

Complete For Time:

15 Min Cap
22 Wall Balls

22 Deadlifts (#115/75)

22 Hang Power Snatch

22 Front Squats

22 Shoulder to Overhead

22 Back Squats

22 Wall Balls
**EMOM 5 Pull-ups**

Cash Out:

15 min Goat Practice

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