170323 ~ The Final Announcement!

Put a knife in it.....the 2017 Open is almost done!  What dos Castro have in store for the finale?? Will he stay with the time honored tradition of Thrusters?  Will we see those dumbells once again?  Hmmm...I wonder what it will be!

Join us tonight for an extra special 17.5 Announcement Viewing Party and Throwdown!  Erica will be completing one of her last WODs as a Canuck...let's get the family together and give her a huge sendoff!!

Strength:

Accessory Work

4 min to Complete Each Station

1 min Rest/Transition

  • 3 x10 DB Strict Press (Heavy)
  • 3 x 10 Shoulder Taps
  •  3 x 10 Weighted Box Step Ups


Conditioning:

AMRAP 20

15/12 Cal Row

20 Ball Slams

4x Gym Length DB/KB Farmer Carry (70/50#)

3 Squat Cleans (205/135#)

Cash Out:

3 x 12 GHD Weighted Hip Extensions

 3 x 12 Weighted GHD Situps

1 comment (Add your own)

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Sun, June 10, 2018 @ 11:57 AM

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