160516 ~ Happy Birthday Coach Baz ....WOD Comming Tomorrow!

Happy Birthday Coach Baz.....more to come tomorrow :)  It is a WOD you do not want to miss :)

Thank you to all the Canucks who braved the rain and a visit from Elsa from frozen to help plant trees!  Before the morning was done, a total of 900 trees were planted!  I can't wait to see this area in a couple of years when these seedlings begin to take root and start growing. 

This week marks the end of our 1st mini cycle.  We will be saying goodbye to our Barbell Complexes and Strength in 5's.  Next week we will shift focus to our Power Lifts and Strength in 3's....the volume will continue and so will the growth of our muscles!

Strength:

Thruster:

6 min to find 3RM

Then..

Every 90s x 5min (4sets)

3 @90%

Conditioning:

2016 Regionals Event 3

Complete For Time:

104 Wallballs (20/14#)

52 Pullups

10 min Cap (Regionals Standards = 6 min Cap)

Rest 3 min then...

100 Push Ups For Time

Cash Out:

70 “V”Ups with a 3s hold in Hollow.  **Don’t let your heels touch the ground.  Lower backs into the floor!**




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