150103 ~ Make Up/Goat Day Saturday!

Saturday means MakeUp Day!!! Being a choppy week between Christmas and New Years, we haven't had many focused strength sessions.  Use today's time to catch up on a missing 1 RM or work on some of your Goats (skills you need to work on).  Coach Zach will be there to give useful tips and tricks!

Skill:

15 min to complete 1 of the following:

Monday's Power Cleans

Tuesday's Backsquats

Friday's Power Snatch

or

Make Up any 1RM that is missing from the Canuck Record Board

or

Spend 20 min working on your biggest GOAT (Movement that you are not so good at) Baaaaa!!

Conditioning:

Complete For Time:

"Heather"

800 Meter Row, followed by:

5 rounds:

12 Chest to Bar Pull-Ups

9 Squat Snatches (95/65#)

6 Hand Stand Pushups

Followed by:

800 Meter Row

20 Burpees

Cash Out:

12 min dedicated mobility!  Have your 2015 Goals ready to post by next week!!!

 

 

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