150708 ~ Beach WOD this Weekend!!!

This Weekend, thousands of CrossFit Athletes will be hitting up Wasaga Beach for the UG Series Beach WOD.  We have 3 Canuck teams and 2 Canuck masters competing!  If you have yet to make plans this weekend....why not come on up to the beach to cheer on your team....and have some fun in the sun!!!

Strength: 

"Suns Out Guns Out"

Every 3 min, complete the following (15 min)

Bench for Max Reps
(1 attempt at each weight)

225/155 or 90%
185/135 or 80%
155/105 or 70%
135/95 or 60%
95/65 or 50%
Following Each Max Set Complete
a Max Set of Shoulder Taps (or Hands Stand Walk)

Conditioning:

Complete 100 T2B For Time

** Every time you drop from the bar ....5 Front Squats (135/95#)

Cash Out:

4 x 400m Sprint

1:1 Work to Rest

 

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