160921 ~ EMOM & An All Out Burner!

A big Canuck shout out goes to Lem Dela Cruz who who took 1st place in the 85kg class at the Bay of Quinte Open!  His performance also qualified him for this year's provincials!  While the ladies were throwing down at Women Strong, Lem was throwing around some big weight!!!

Great work Lem!!

Pssst....have you herd....the Canuck Games are coming Nov. 5th!!  Find a partner.....details TBA!


EMOM x 10 min alt.

  • Hang Power Snatch
  • 3 @ 50/60%
  • 3x3 @ 70%
  • 3-5 Bar MU or
  • 3 C2B Strict Pullups + 3 Strict T2B or

 3-5 Defecit Pullups (3s descent)


Complete 4 rnds

With a 4 min Running Clock:

2 min ME Cal Row

15 Thrusters (45#)

ME Burpees.

1 min Rest

 Score = Total Calories + Total # of Calories

Cash Out: 

12 Min Goat Practice

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