161205 ~ Bowling & Christmas Cheer!

Our Canuck Holiday Party is fast approaching! Who's up for a couple of rounds of bowling following by some fun at the pub?  Friends and family members welcome!! Don't forget to sign up on the community board, so we have a good idea of numbers.

Donations! The boxes at the front are slowly filling up...please keep our 3 families in mind when you are out Christmas shopping.......your donations will keep helping these families, not just on Christmas, but for the entire year!  

We are entering the last week of our Wendler Pyramid Program....next week will be a deload, followed by Maxout Week right before Christmas!  It's going heavy this week on our compound lifts......get mentally ready and put the work in now for those PR's!!

Strength:

Backsquat

EMOMx 3 min

5@ 75%

3 @ 85%

1+ @ 95%

Rest 90s

Then..

Every 2 min x 4 min

Pause Backsquat

3 x 5 @ 75%

Conditioning:

Lucky Number 7

Complete For Time

3 Rounds

7 Hanging Power Cleans (115/75 lbs)

7 Push Ups

3 Rounds

7 Push Press (115/75 lbs)

7 T2B

3 Rounds

7 Hang Power Clean + Push Jerk

7 Push UP

7 T2B

 **No rest in between**

Cash Out

EMOM x 6 min

Alternating:

ME Hollow Rock Hold

ME Hollow Rock

 ME Atomic situp


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