140714 ~ Don't Be A Nancy!

What a great showing by team Canuck this weekend at the UG series "Beach WOD" competition.  Our athletes pushed hard through the heat, sun, and surprise 5km run!! 

Strength:

EMOM x 6 min

Split Jerk

60% x 3

70% x 3

80% x 3

85 - 90% x 2 (3 sets)

then...

Every 2 min x 8 min

50% x 10

55% x 10

60% x10

70% x 10

75% x 10

Skills:

10 min to complete the following:

a. IF you have Muscle Ups:

1 Round of the MU Progressions

then..

EMOM x 5 min

10 Calorie Row + 2-3 MU (Unbroken)

b. MU Progressions

c. For those working on a strict pull-up, follow Day 1 of Progressions

Conditioning:

"Nancy"

5 Rounds For Time

400m run

15 OHS (95/65#)

Cash Out:

3 Rounds (For Completion)

3 Wall Walks

6 - 9 Shoulder Touches

ME Handstand Hold

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