161013 ~ Canuck Games Practice

Pssst....the Canuck Games are coming!! Have you found a partner???  Why not make a friend during today's class today's WOD will feature a little bit of built in practice!  Find a friend in our community.....that's what the games are all about!

Strength:

15 min to find 1RM C&J

Conditioning:

“Effort To The Max”

In Teams of 2 Complete:

With a 15 min Running Clock Complete: 

3 rnds (9 min)

1 min ME Synchro Burpees

2 min ME Front Squats (135/95) – 1 Bar Only

Immediately into:

6 Min AMRAP

10 S20 (135/95#)

10 Box Jump Overs (24/20#)

Score: Total Reps Completed

Cash Out:

50 GHD Situps (Weighted)

50 Back Extensions (Weighted)

 3 x 5 DB T-Y-I’s


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