141122 ~ Partner Monster Mash!

It's CompWOD weekend!!! Come on out and cheer our 2 Canuck teams in the 2 Bars 1 Snatch Competition!! The fun starts at 8 am tomorrow....be there!

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

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

Next week we will be hosting the 1st ever We Lift Amrap 10 Competition....what better way to prepare for a partner competition, than a pairs WOD!!  Let's have some fun!

 p.s. Have you signed up for our Christmas Social?  It's time to play like a kid again....and have some fun with your fellow Canucks!

Strength: Make Up Saturday!!

Monday - Deadlift, Shoulder Press, and Pause Front Squats

Tuesday - Coach D Snatch Complex & Death By Snatch

Wednesday - Backsquat and Bench Press

Thursday - Klokov Complex

Friday - Deadlift, Shoulder Press, and Pause Front Squats

Conditioning:

Pairs Monster MashUp!

**All reps must be completed by partner A & B**

21-15-9

Deadlifts / 200m Row

Thrusters / 20 Wall Ball (20/14#)

Snatch / 20 Burpees

**All Weights are (95/65#)

** Partners can tag out after their barbell reps are complete** 

Cash Out:

12 min dedicated mobility!!

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