130712 ~ Thrusters & T2B!

Our de-load week is coming to a close! On Monday we will be testing our 1 RM Backsquat.  Please try your best to come in today to get a new number!  If you are not registered in the class, we can make space for you to squat (but not WOD).  Let's see if this Smalov guy really knows what he is talking about!

Only 1 more sleep until Beach Wod!! Team Canuck will be representing with 16 competitors.  Come on down to Wasaga Beach 1 to cheer on your team mates! It's going to be a great day!

Strength:

A. 5 x 3 Split Jerk (off the rack) @ 90% 1 RM

B. 3 x 3 Pause Front Squats @ 80% 1 RM

** 3 second pause in the bottom position **

Conditioning:

Complete for Time

800m Run

30 Thrusters (135/95#)

30 T2B

800m Run

15 min cap.

Cash Out

10 min Handstand Walk Practice with partner

or

20 Wall Walks.

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