180519 ~ Happy Long Weekend!!!

It's Victoria Day Long Weekend......can you smell summer just around the corner?!

If you are one of the lucky ones enjoying a staycation this weekend.....come on in! The box is open for regular hours today and tomorrow!!

Monday will feature a special "Holiday WOD" at 10 & 11 am.......trust me you won't want to miss it!

Push/Pull Accessory Work

In Teams Of 3

3 rnds or 12 min 

 ME Bench Press (135/85#) or 75% Bench Press

1 Sled Push (135/95#)

100m Sled Pull (135/95#)

**Weight Increases Every Rnd. Goal is to work up to something heavy**

This is for Strength…not for time or Score

Conditioning:

Complete For Time:

For Time:
Row 500m
25 DB Snatch (70/50#)
Run 400m
20 DB Snatch
Row 300m
15 DB Snatch
Run 200m
10 DB Snatch
Row 100m
5 DB Snatch

(20 min Cap)

Cash Out:

Mobilize & Socialize!

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