141121 ~ Last Week of Wendler Phase 2!

Good luck to Coach G, Megan, and Adam and Coach Z, Jeff, and our Honary Canuck Sara Wakefield who are competing in the 2 Bars 1 Snatch CompWod event this Sunday! Come on out and show your Canuck spirit, and help push these 2 teams to their limits!

Date:  Sunday, November 23, 2014
Time:  8:00am

Location:
Canlan Sportsplex
3360 Wolfedale Drive
Mississauga, Ontario
L5C 1K7 

Big Christmas Announcements coming today at 3 pm.....stay tuned!!!

Wendler Phase 2 Week 4: Day 3

Strength:

Deadlift

Every 90s x 6 min

3 @ 75%

then..

Every 90s x 3 min

5 @ 75%

3 @ 85%

1+ @ 95%

then...

Every 2 min x 4 min

3 Pause Back Squats @ 85%

Conditioning:

Complete For Time

21 - 15 - 9 - 6 - 3

Clean & Jerk (135/95#)

Pullups

Cash Out:

Alternating Tabata

8 Rounds of:

20 Seconds of HS Hold

10 Sec Rest

20 Second Hollow Rock

10 Sec Rest


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