131130 ~ Good Bye to Movember!

Wow...it's the last day of Nov..I mean Movember!!  A big shout out to Kenway who has been entertaining us all month with his informative and hilarious video clips in his efforts to raise awareness of men's health issues.  Thanks to the many donations from the Canucks and friends, Kenway will be completing close to 200 Burpees while saying everyone's name who donated. 

Even though the drive for burpees is over, it is still not too late to donate to this awesome cause.  Check out Kenway's Movember page for more details!

http://ca.movember.com/mospace/7821441

In Celebration of the end of Movember.....a WOD that will "chip" away at all of the hair on Kenway's upper lip!

Let's have some fun!

Good Bye MO-Chipper

30 Days of November = 30 min of Pain!

WOD 1

7 Min to Complete the following:

3 Rnds

10 Shoulder to Overhead (165/110#)

20 Pistols

**ME Burpees with time remaining on the clock**

Rest 1 min

WOD 2

7 Min to Complete the following:

3 Rnds

10 Front Rack Lunge (165/110#)

20 Cal. Row

**ME Burpees with time remaining on the clock**

Rest 1 Min

WOD 3

7 min to Complete

3 Rnds

10 HSPU

20 KBS (70/50#)

**ME Burpees with time remaining on the clock**

Rest 1 Min

WOD 4

7 min of Burpees

Score = Total # of Burpees completed in the WOD...can you match Kenway's 200???

Cash Out:

Are you kidding me??  Rest, roll, Mobilze!!

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