150210 ~ Good Luck Shanks!!

Today we bid a "See You Soon" to our very own Shanks!  Shanks has taken on an Engineering position for the Ford Motor Company in Dearborn Michigan.  Shanks will no longer be able to grace us with his presence in the 6 am, 8:30 pm, & weightlifting classes...his presence (and wardrobe of hats) will surely be missed!! 

Shanks....we wish you nothing but luck in your new endeavour! Your Canuck family wishes you nothing but luck!  Keep on lifting and working hard.....you have come so far in last year!!!

Skill:

10 min Muscle Up Progression Practice

**If you have MU's, complete ME UB Set every 2 min**

**If you have single MU's, aim for 2-3 EMOM**

Conditioning:

"Only 375 KM Away!"

Complete 3 Rounds for time:

5 Deadlifts

10 Hang Power Clean (155/115#)

15 Front  Squats (155/115#)

20 Back Squats (155/115#)

25 KBS (50/35#)

20 Push Ups

15 Ring Dips

5 Shoulder to Overhead (155/115#)

Cash Out:

Mobility!

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