130805 ~ Holiday Monday Fun Day!!

130805 ~ Holiday Monday Fun Day!!

Let's have some fun today folks......it's been a beautiful weekend hopefully shared with family and friends.  What better way to round out the weekend then with sharing a WOD with your Canuck family.  A little break from the strength/skill work today.......let's have some fun instead....grab a partner and attack this doozie...which team will be the first to complete??

***Attention**

During our Hatch squat cycle, I have been noticing that our Front Squats have been increasingly easy, meaning that in order for Hatch to be fully effective, we need to be training at our true percentages of our 1RM!  We will be testing our 1RM Front Squat tomorrow (Tuesday Aug. 6th).  Please make sure that you try to make it in. If you can't find space in the class, come on in just to test your squat!

WOD

With a partner, complete the following for time.

Rx = 135/95

Scaled = 95/65

Newbie = 75/35

Part A

2 bars- One partner holding Bar in front rack position while one partner does the movements as listed- can switch at any time but the bars cannot be dropped or both partners must do 5 burpees at the time the bar is dropped.  

30 Power Cleans

30 Shoulder to Over Head

30 Front Squats

Part B

Rx 16#

Scaled 14#

Newbie 10#

Medicine Ball Fun- in any order for time

40 Partner Atomic Sit Ups

40 Partner Wall Balls (over the pull up rig) ** 5 burpee penalty if ball is dropped**

400 m Partner Run- must pass Med Ball back and forth along run **dropping ball is an instant 5 burpee penalty**

Part C:

40 Dead lifts add weight to bar from part A

Rx: 225/175

Scaled: 185/155

Newbie: 135/85

50 Pull Ups (RX= CHEST TO BAR)

60 Over Head Squats (EMPTY BAR)

70 Toes To Bar

Cash Out:

Enjoy the rest of the weekend!!! 

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