140822 ~Canuck Games are 1 Week Away!!!

The 2nd Annual Canuck Games are only 1 week away!!  I have not already signed up...what are you waiting for????  In addition to the exciting events, we will have a mini vendor village including, Lululemon, Starbucks, and Whisked Gluten Free ( A new Gluten Free Bakery opening soon by our very own Melanie Larocque!!).  This is an event for all current Canucks, Family, Friends, and Alumni!  Please join us on Aug. 30th for a day of sweat, and fun!

Skill:

12 min to complete the following:

If MU then....complete 1 rnd of progressions, then Complete 20 MU for time. 

IF MU Progressions then...Complete 2 rnds of progressions, then EMOM x 6 min.  4 False Grip Ring Pull Ups + 4 Strict Ring Dips

If Strict Pullups then...See Day 3.  **If you have already hit your 1st strict pullup, ask your coach about Kipping Pullup progressions**

Strength:

Front Squat

Every 2 min x 10min:

10 @ 50%

8 @ 70%

6 @ 75%

4 @ 80%

4 @ 85%

2+ @ 95%

Conditioning:

Complete For Time:

10-9-8-7-6-5-4-3-2-1

Thrusters (95/65#)

Box Jumps (30/24")

HSPU

Cash Out:

400m Sled Pull (135/95#)

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