130709 ~ UG Beach WOD is Coming!!

This Saturday 16 of our fellow Canucks will be competing in the UG series Beach WOD at Wasaga Beach!  WOD 1 was released last night, and it looks like a tonne of fun! Looking for a day of fun at the beach.....come on out and cheer us on! 

Skill:

5 min to warm up for maximal C&J

then...

Starting with a bare bar, 3 attempts to build up to a 1RM (3 min Cap)

then...

EMOM 5 min 1 C&J @ 85-90% of today's max.

Strength:

10 min to find 1 RM Bench Press (Yes! I said bench press!!)

 

Conditioning:

**If competing partners are Wodding in the same class, please practice the team version of this WOD**

UG Beach WOD 1

5 Rounds For Time

8 Min Cap

5 Power Cleans (135/85#) Scaled (95/65#)

10 Front Squats

5 Shoulder to Overhead

20 Pullups

Cash Out:

5 min Ladder

MU

Rope Climb

or

3 x ME Rope Climb if you do not have MU's (no more than 3 seconds on the ground for ME).

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