141020 ~ Good Luck Suzana!

Congratulations to Bernie who successfully completed the Scotia Bank Toronto Waterfront Half Martathon.  Bernie finished strong with a time of 2:28:10! Shaving 9 minutes off of his PR time!! Great work Bernie!!

Suzan has once again entered the Master's Functional Fitness league online competition.  In the last competition, Suzana finished in the top 10 in her division.  Suzana has placed a special request that we run some of her qualifying WODs this week, to help her out and give her a competitive environment to push hard!!  Good luck Suzana!!

Strength:

Wendler Week 4 Day 1

Deadlift

Every 90s x 3 min

5 @ 75%

3 @ 85%

1+ @ 95%

then..

Shoulder Press

Every 90s x 6 min

5 @ 75%

Skill:

Masters Functional Fitness League

"Stackin Up

Complete For Time

Row 1000m

then..

5 Rounds

20 Pullups

7 Shoulder to Overhead (135/85#)

(16 min Cap)

Cash Out:

4 Rounds

25 Hollow Rocks

25 Atomic Situps

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