160728 ~ The Return of Matt!

Today is a very special (not that they all aren't special) Birthday WOD celebrating an original Canuck OG....Matt!  Matt has spent the last year and a half refining his weightlifting technique on the platform, but he is making an honary return to the WOD floor to celebrate his birthday!

Many of the new Canucks have never had a chance to experience the force of Matt.....he was a CrossFit beast!! Let's see if he still has his chops....today's WOD will challenge us all!

Happy Birthday Matt!!! Welcome Home!!

Strength:

Shoulder Press

7 min to find 7RM

Then..

Every 90s x 2 min (2 sets)

7 @ 90% 

Conditioning:

Matt's Birthday Surprise!

Compete For Time:

Full Snatch

10 @ 135/95 or 70%

8 @145/105 or 75%

6@155/ 115 or 80%

4@165/125 or 85%

2@185/135 or 90% 

Immediately into...

Full Clean

10@ 185/135

8 @ 195/145

6 @ 205/155

4 @ 215/165

2 @ 225/175

Every time you miss, complete a round of MARY

5 HSPU

10 Pistols

15 Pullups

(20 min Cap)

Cash Out:

50 Heavy Russians

20 Turkish Getups (10 Each Arm)

50 GHD Situps


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