Wednesday, April 23, 2014

Thursday - WOD 103 - Cinnamon and Brandy

Happy Birthday to Sara and Brandy. We are very happy that you are both part of our group. You both have worked so hard and even though, at times, have not been able to come as much, you are both on fire right now. Keep up the hard work.

3 sets of 9 (27) Snatch Grip Deadlifts
70%, 80%, 90%

Cinnamon and Brandy
Complete the following for time:
The entire WOD is done from start to finish without stopping. If there are more than 15 people in a class. A second wave will have to start 5 minutes after. All waves must start with the buy in first.

Buy in: 30 reps (mid way between 27 and 33) Pausing Back Squats 95/65
To make sure everyone is on the same pace, we will be playing a little song by Moby called Flower (Bring Sally up)  on this part.

3 rounds of the following (33)
11 Push Presses 115/75
11 Russian Twists with a med ball 20/15
11 Plyo Lunges

Then right into 
3 rounds of the following (27)
9 Chest to bar pullups or 12 chin above bar pullups
9 hand release pushups
9 Kettle Bell Poppers
Cash Out: 100 Meter Sled pull 2 plates for guys/1 plate for gals

Mobility and Stretching

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