150429 ~ This Isn't Good Bye....It's Until Next Time Melissa & Sean!

Today we bid a "See You Next Time" to two of our long term Canucks: Melissa and Sean Pedlar.  Melissa and Sean will be moving out to the Country of Oshawa to settle into their new family home! 

The Pendlars couldn't decide on a WOD to request, instead they have requested a couple of movements that in Sean's words "the movements I finally got only because of Canuckers".   We wish you guys nothing but laughter, love, and happiness in your new home!  You will always have a Box to call home here at Canuck!!

Skill:

Every 90s x 6min

3 Strict Ring Dips + ME "L" Sit Hold (If you cannot stabilize on rings, use bar)

Weightlifting:

Every 2 min x 6 min

2 Hang Power Snatch + Snatch Balance

3 @ 50%, 60%

2 x 3 @ 70%

then...

Snatch Grip Roman Dead Lift

Every 90s x 3 min

5 @ 80%

Conditioning:

"Pedlar's Goats......No More!"

AMRAP 10

5 MU

10 Power Cleans (155/105#)

50 DU's

Cash Out:

Mobility!!!

 

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