Friday, April 24, 2015

Friday - WOD 94 - 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: 31 reps (mid way between 28 and 34) 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 (34)
11 Tire Hits
11 power Jerks 95/65
11 Plyo Lunges
*add 1 final plyo lunge on the last set

Then right into 
3 rounds of the following (28)
9 hang Power Cleans 95/65
9 hand release pushups
9 Kettle Bell Poppers 53/35
*add 1 final kb popper on the last set

Cash Out: 31 Tire hits

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