140805 ~ Elizabeth!

 Stay tuned for the Canuck Games announcement later today!! Make sure you mark your Calendars....the end of summer Canuck tradition is coming soon!!

Skill:

12 min to complete the following:

If MU then...

a. Complete 1 Rnd of Progressions

b. 2 x 15 MU for time, Rest as needed

If MU Progressions then...Complete 3 rounds of MU Progressions

If Strict Pullup Progressions then...See Day 1

Strength:

Backsquat

Every 2.5 min x 12.30

10 @ 50%

8 @ 60%

8 @ 70%

6 @ 75%

6 @ 80%

6+ @ 85% (Cap @ 16)

Conditioning:

"Elizabeth"

Complete for Time

21-15-9

Squat Cleans (135/95#)

Ring Dips

**Compare to 130706**

Cash Out:

3 Rounds

3 Wall Walks

6-9 Shoulder Touches

ME Handstand Hold (Nose & toes on the wall!!)

or...

3 x ME Handstand Walk

 

 

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