130819 ~ Shankle Complex!

Congratulations to all of the crazy Canucks who competed in the Sweat Rx Canadian Championships this weekend.  Akari had a strong finish (just look at his battle scarred hands) in his 1st ever individual competition.  Team Canuck clawed their way out of 8th spot to find themselves in the Championship WOD finishing 4th place overall!  It was so great to have many members of the Canuck family out to cheer and support........we wouldn't have been able to get through it without you!

Skill:

"Shankle Complex"

10 min to find 1RM of the Shankle Complex:

3 Jump Shrugs (from hang position)

1 Hang Squat Clean

2 Split Jerks

then...

EMOM x 3 min

1 Complex @ 90%

then...

2 min AMRAP

Hang Squat Clean & Jerk

 

Conditioning:

Complete for time

20 min cap

Run 600m

then

30 - 20 - 10

Wall Ball (20/14#)

KB Snatch (50/35#)

Box Jump (24/20")

then

Run 600m

Cash Out:

Tabatta Double Unders x 8

20s on 10 s rest

**Aim for unbroken sets**

Score is total # of DU's completed

 

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