150505 ~ Welcome Coach Kimi!!!

A big welcome to Coach Kimi who will be making her coaching debut during the 4:30 class!!  Kimi has successfully completed the Canuck Coaches Prep. program, and can't wait to share her  wealth of knowledge and skill with everyone!!!

 Welcome to Canuck Coach Kimi!!!

Strength:

Backsquat:

Every 90s x 8 min

3 @ 50%, 60%, 70%

3 x 3 @ 75%

then..

Bent Over Row

Every 90s x 8 min

3 @ 80%, 85%,

3 x 3 @ 90%

**% off of 3RM on 150423**

Conditioning:

Every 3min x 5rnds

400m run

5 Box Jumps (30/24#)

ME Squat Snatch (135/95#)

**Score = Total # of Squat Snatches**

Cash Out:

EMOM x 8 min

5 Hollow Rock Rolls

10 Hollow Rocks

15s Hollow Rock Holds

 

 

 

 

 

 

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