140328 ~ The Eve of 14.5!!

Thrusters and Burpees.....this years worst kept secret!! We all knew they were coming....we just didn't know how Castro would serve them to us!  Pacing and efficiency will the key to getting through this burner!  Let's bid adieu to the 2014 Open by bringing the house down! 

Once the smoke clears...and the sweat angles have faded away, it will be time to PARTAY!! Please join us for a Canuck family gathering this Sunday at the Waterfront Bistro 5 pm! Please RSVP on the clipboard beside the computer at the sign-in station.

We only have 2 more days left for our 2 donation drives for this month.  Please do not forget to bring a non-perishable food item and/or a monetary donation for the Daily Bread Food Bank, and Habitat For Humanity.  There is still hope to see Adam in that Tutu.....so please empty your pockets!!

For Open Athletes:

A. Row 500 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 250 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 500 Meters @ 70-75%

B. Perform at 85-90%, Two to Three sets for times of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees

C. 20 min of mobility

For Non-Open Athletes

Strength:

10 min AMRAP

10 strict pull-ups
15 strict dips
20 Hollow rocks
25 Supermans

Conditioning:

3 Rounds For Time:

21 Push Ups

15 Wall Balls

9 Deadlifts (225/175#)

Cash Out

20 min Mobility!

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.