161012 ~ Shamir's Request!

Back to Back Birthday WODs coming your way!! Shamir requested these movements and I molded them into this pretty little ditty......all wraped up in a bow!  Push the intensity and knock out those DU's...time is ticking.

Congratulations on all the Snatch PR's that lit up our white board yesterday......consistency and hard work will get you closer to your goals!  

The Canuck Games Signup sheets have been posted!! Grab your partner and reserve your spot!  It's time to throw down and celebrate our 4th Anniversary!

Strength:

Backsquat:

Every 90s x 11min

5 @ 65%

5 @ 75%

5+ @ 85%

Then…

Pause Squat

Every 2 min x 4 min

3 x 5 @ 65%

 **3s pause in the hole**

Conditioning:

Shamir's 3rd Gear! ... Happy Birthday!!

Every 90s x 10 Rnds (15 min)

3 Squat Cleans (75% BW)

6 Push Ups

9 Ring Dips

ME DU’s with remaining time.

 Score = DU’s

Cash Out:

6 min AMRAP

Wall Walk

6 Shoulder Taps/Straigh Arm Hip Tap

 ME Nose & Toes Hold

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