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8/3/2011

Thursday

Happy Birthday Eric Mc Donald!!!
August 4, "1988"

B'day Warm up: ( you can thank Eric later!)
23 double unders
8 Wall balls
400 Meter Run
1 Power Snatch 75/55lb
9 Sumo Deadlift High Pulls 75/55lb
8 Push Press 75/55lb
2 Rope Climbs
23 double unders

Skill: Snatch

Burgener Warm up:

Focus on skill, not heavy weight

2 to 3 sets, skill transfer exercises for snatch
3 overhead squats
3 pressing snatch balance
3 heaving snatch balance
3 snatch balance (focus on the landing, and not sliding to bottom)

WOD: 3 rounds for time: 30 minute cutoff

20 pullups
30 pushups
40 sit ups
50 air squats
Rest precisely 3 mins between each round.

Elana

8/3/2011 09:06:58 pm

Happy birthday to you, dear Eric! Have an f'ing fantastic day! I'll do the WOD (minus the pull ups) in my hotel room in your honour.

benjamin dominach

8/4/2011 02:27:54 am

happy birthday eric!!!

Rae

8/4/2011 02:43:41 am

Happy Birthday Eric!!!

Ben D

8/4/2011 02:55:15 am

Happy B-Day big E!

Eric

8/4/2011 07:36:16 am

Thank you everyone for the birthday wishes, and thank you Elana for the extra special f-ing touch!!

And thank you Mollie for creating the special birthday warm-up :) (Come on, you know I would never write a wod involving snatch)

Don't forget, this is the bday warmup .. the bday wod is coming soon :)

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