161017~ Little Monday Mashup

Happy Belated Birthday to 2 Canuck OG's who celebrated their special days yesterday!  Neither of these Canucks requested a Birthday WOD...they both just wanted everyone to relax and enjoy their day!  

Andy & Tamara.......We hope that you had a great relaxing day Sunday....Happy Belated Birthday!!

Strength:

Deadlift

Every 90s x 3 min

5 @ 65%

5 @ 75%

5+ @ 85%

Every 2 min x 5 min

3 x 8 @ 65%

 **TNG as much as possible**

Conditioning:

Complete For time:

21 - 15 - 9

X5 DU’s (105 – 75 – 45)

S20 (95/65#)

Directly into:

15 - 12 - 9

Calorie Row

Hang Squat Cleans (95/65#)

Directly into:

12 - 9 - 6

Over-the-Bar Burpees

OHS (95/65#)

20 min Cap

Cash Out:

6 min Tempo Ring Dips (3-3-3)

3s Descent – 3s in Bottom Position – 3s Extension.

3 x 10

 False Grip Ring Rows. Feet on Box.

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