140414 ~ Great Showing at CompWod!!

What a great showing by the Canucks at CompWod this weekend!!  With 3 teams making the podium, the Canucks proved that they are a force to be reckoned with!!

Congratulations to Adrienne & Tavia who took 3rd place in the Pro Division, Akari & Jeff with 3rd place and Zach and Matt who took 1st place in the Badass division!!  A big thankyou to all who came out to support!!  What a wonderful community we have built....it's great to show the world how bright the Canuck spirit shines!!

Strength:

Every 90s x 11:30 (10 sets)

4 Backsquat @ 67.5%

 Skill:

Every 30s x 10 min alternating:

a.       5 C2B Pullups (**If using band must be strict tempo 1/3)

b.      8 Strict Ring Dips (Weighted if possible)

 Conditioning:

Complete For Time

20 OH Lunges (10 each leg) (95/65#)
15  HSPU
30 OHS
12 HSPU
24 OHS
9 HSPU
18 OHS
20 OH Lunges (10 each leg)

 Cash Out: 1 mile run for time

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