171101 ~ Birthay WOD #3!!

A double Birthday WOD is coming our way today!! What a week of Birthdays!!

A very special Happy Birthday to Carol and Tania!! There has been a special request for No Gymnastics and lots of rest!  Well ladies....you have 1 out of 2 :)

Good thing there is a tonne of Cake in the Canuck Fridge provided by Whisked!  Plenty of carbs to replenish those glycogen stores.

Have a great day Ladies!!

Strength:

Deadlift

EMOM x 3 min

1x5@45%

1x3@55%

1x2@65%

Rest 2 min

Conditioning:

“C & Tnt!!”

Complete for Time:

21-18-15-12-9-6-3 

Wall Ball (20/14#)

KBS (50/35#)

Hang Power Clean (115/75#)

S2O (115/75#)

(20 min Cap)

Then…

1 x ME @ 70%

**Try to beat your total from last time**

Cash Out:

3 rnds

20 Seated Rope Pullups

 1 Rope Climb or 10s Knee High Rope Hang


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