131111 ~ Lest We Forget!

Thank you to all who came out on Saturday to help us celebrate our 1 year anniversary!!  What a great day complete with DJ, Food, Cake, and big lifts and PR's all around!! I can't wait to see what year 2 has in store for us!!  Let us grow strong together!!!

Lest we forget…

For those who have fallen in battle to protect our peace and freedom, what better way to honor them than by completing a very tough workout in their name?

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battlion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Strength:

Bulgarian Day 9

EMOM x 6 min

1 C&J @ 94%  (5 sets)

then..

1 C&J @ 85% (1 set)

then..

2 min AMRAP

C & J @ 73%

immediately then

Tabata x 4 Handstand Holds

Conditioning:

“Ship”

20 min Cap

9 rounds for time:

7 squat cleans (155/115#)

8 burpee box jumps (30/24")

Cash Out:

1200m row for time

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