140313 ~ Happy Birthday Coach D!!

Happy Birthday Coach D!! Thank-you for such a spicy WOD yesterday! We hope that you have an awesome day today...you deserve it!!

Tonight is the announcement of 14.3....hmmm I wonder what it's going to be?  Will it be a Triplet.....or something heavy???  Join us at 8 pm to find out!  In true Canuck fashion, for your entertainment, Coach Ade and Coach Tav will be throwing down immediately after the Announcement!! Here is your chance to witness these coaches breathing fire and working up a sweat!


20 min to complete

7 x 1 Snatch

Work up to a max for the day!


"Ten Four!"

AMRAP 4 min

10 Cal Row

10 Thrusters (45#)

rest 1 min

AMRAP 4 min

10 Box Jumps (24/20")

10 Pistols

rest 1 min

AMRAP 4 min

10 HR Push Ups

10 Ring Dips

Cash Out:

50 Heavy Russians

50 GHD Back Extensions

50 GHD Sit Ups

Join Us @ 8pm for the 14.3 Announcement!!

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