161016 ~ Happy Birthday Coach Andrew

Happy Birthday + 1 Day to our in house Endurance Guru Coach Andrew!!  We should all give Andrew the best birthday present ever by signing up for the next Canuck Endurance Seminar coming up on Sunday October 16th!  

We hope you had a great Thanksgiving and an even better Birthday!  Happ Birthday Coach Andrew!

It's Oly Test week!  Let;s try to hit some big PR's...you all have been working so hard on your triples and doubles!

Strength:

15 min to find 1RM Snatch

Conditioniong:

Hope You Don’t Ralph During Andrew’s Birthday WOD!

“Ralph”

Four rounds for time of:

8 Deadlifts (250/155#)

16 Burpees

3 Rope Climbs

Run 600 meters

 (25 min Cap)

Cash Out:

6 Min Tempo Hanging Leg Raises

(3-3-3)

 3s. Raise….3s “L”Sit Hold….3s descent.

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