160219 ~ Last Open Friday Practice

This is it...the countdown is on! We are exactly 1 week away from the the Canuck Cup Friday Night Lights!  Why not end the week with a little Max Out Session?  

You have exactly 24 more hours to sign up for the Open!  Stop procrastinating.....just do it!

WOD:

15.1 & 15.1A
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Then…
1-rep-max Clean and Jerk
6-minute time cap

Strength:

Every 2 min x 12 min (6 Sets)
5 Front Squats

0:00-2:00 70%
2:00-4:00 70%
4:00-6:00 75%
6:00-8:00 80%
8:00-10:00 80%
10:00-12:00 80%

Cash Out:

12 Min. Goat Practice


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