140517 ~ Happy Birthday Baz!!

Happy Birthday to our very own Coach and in house Foodie BAZ!!  Now being that it is Regionals Weekend, and a long weekend, Baz has decided that she would like her requested WOD to run this upcoming Holiday Monday!! 

We hope that you have an awesome day today!!  Enjoy the Regionals and the rest of the weekend!! We'll see you all on Monday for the Baz Birthday Bonanza!!

Strength:

" Lifting Heavy is Fun"

10 min to Est. 3RM Snatch Balance

rest 1 min

10 min to Est. 2 RM Split Jerk

rest 1 min

10 min to Est. 1 RM OHS (off racks)

Conditioning:

"Rack & Back"

With a 10 min running clock complete:

21 C2B Pullups

15 Front Rack Lunges (135/95#)

9 KB Snatch (70/50#)

600m Run

3 Rope Climbs (legless if possible)

With Remaining Time:

AMRAP Muscle Ups

Cash Out:

12 min mobility.....then join us at the International Centre for Day 2 of the Canada East Regionals!!

 

1 comment (Add your own)

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Tue, June 12, 2018 @ 11:36 AM

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