150904 ~ Belated Birthday WOD Mashup Bonanza!!

It's Belated Birthday WOD day!! What a great way to launch ourselves into the last long weekend of the summer then to celebrate 2 of our awesome members!!

Kris Aiken has been a part of our Canuck Crew for over a year and a half!! Kris has put his favourite movements into this little request....your abs and core will feel the burn!

 Monroe has been a staple of our 7:30pm class and a great new addition to our box!  Monroe has designed this WOD specifically for you.......T2B and more legs......It's going to be fun!!!

WOD 1

Aiken Legs!!

15 min Cap

12-6-3

Muscle Ups (Bar or Ring)

Squat Cleans (205/125#)

HSPU

- Rest 5 min -

WOD 2

Monroe!!

15 min Cap

26 Pistols

then

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

T2B

Push Ups

Backsquat (135/95#)

then

26 Pistols

Cash Out:

Roll Out!! Enjoy the last weekend of the Summer!!!

 

 

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