150702 ~ Back To Work!

What a great Canada day!!  If you didn't have a chance to make it into the box, you missed one doozie of a partner WOD!  Wherever you were on your day off yesterday, we hope that it was fun and relaxing.....the Canadian way!!

This Saturday July 4th, Canuck Barbell members Akari & Jeff will be lifting at the Variety Village Open.  This is one of the rare occasions where the competition will be close to home.......very convenient to check it out!!

Strength:

Front Squat: EMOM x 5 min

2 @ 50/60/70%

2 x 2 @ 75%

then...

Back Squat: EMOM x 5 min

2 @ 50/60/70%

2x2 @ 75%

Conditioning:

AMRAP 15

12 Calorie Row

8 Hang Squat Snatch (135/95#)

40 Double Unders

Cash Out:

50 Heavy Russians

100 Hollow Rocks

100 Superman's

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