WOD

Front Squat
12 x 2

Clean & Jerk
3 x 2

T2B
3 x Max Reps

Deadlift + Snatch
3 x 3

See you Saturday! We are starting at 7am Saturday. Please register for the 7am class if you are interested. Otherwise, open starts at 8am, be there 7:50am for briefing.

4:00/ 2:00

1 Rope Climb
8 Box Jumps

4 HSPU
8 Slam Ball

5 Power Clean
10 Cal Bike

Floor Press

3x
8 Ring Push Ups
15 Tricep Roll Back Extensions

5 rounds
6 C2B Pull Ups
12 Russian Twist
24 DU’s

AMRAP in 20min

350M ROW
10 Deadlift
10 Burpees

Box Squat

Barbel step up
3 x 10

Hip Bridges
3 x 10

For time:
100 KB Swings
60 Sit ups

Some high kick mojo for Lori and Team Alberta’s gold medal game.

Bench
9 x 3

DB Shoulder Press
3 x 10

4x
15 Leg Raise
20 Rear Delt Raise

Front Squat
12 x 2

Sumo Deadlift
6 x 3

Toes 2 Bar
5 x 10

40 Wall Balls

Row 60 Cal

rest

AMRAP in 10min
30 DU’s
15 Power Snatch

Bench Press

Barbell JM Press
3 x 8

DB Tate Press
3 x 10

3 x
Sled – 1 Lap Revers Lunge Row
2 Laps Farmers Carry
1:00 Plank Hold

6 Rounds

200m Row
12 Box Jump
10 Thrusters/ Lap Sled Drag
rest