140801 ~ The Games Are Coming!!

Mark your Calendars people....the 2nd Annual Canuck Games are going down on Saturday August 30th!!! There is no better way to end the summer than with a good old fashioned in-house Throwdown! WODS, Giveaways, Food, and Fun.....Be There!!

Skill:

IF MU's then...

a. 1 rnd of MU Progressions

b. Every 90s x 6 min ME UB MU (Or 2 singles EMOM)

IF MU Progressions then...

a. 2 rnds of MU Progressions

b. EMOM x 3 min: 3 Strict Ring Pull Ups + 3 Strict Dips

If Strict Pullups...see Day 3

Strength:

6 min to find 10RM Shoulder Press

then...

Every 2 min x 4 min

10 Shoulder Press @ 85-90% above

Conditioning:

Complete For Time:

50 Wall Balls

50 DU's

40 Box Jumps (24/20")

40 T2B

30 Calorie Row

30 Burpees

20 Power Clean (135/95#)

20 OHS (135/95#)

10 C2B Pullups

10 Strict HSPU

Cash Out:

6 x 100m sprints

Rest 1:1

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