WOD

Power Clean
Work up to a 1RM

AMRAP in 8:00
3 Power Clean
6 HR Push Ups
9 Sit ups

8  Rounds

5 Thrusters
7 Pull UPs
14 RKB Swings

RCMP Constable David Wynn Memorial
Held Today, January 26th. Please be conscious and respectful of possible delays due to road closures.

Bulgarian Split Squat
5 x 10

Good Mornings
5 x 5

21 – 15 – 9
Burpees
Box Jumps

BN Power Jerk
9 x 3

3x
Max Hold Handstand
Max Reps T2B

AMRAP in 7:00
6 Renegade Row
2 Laps Run

Clean from Blocks
12 x 2

Clean High Pull
5 x 5

3 x
20 Russian Twist
20 Glute Bridge
Max Reps Pull Ups

8 Rounds

4 Deadlift
8 Slam Ball
10 Cal Bike
Lap Sled Drag
rest

“Nautical  Nancy ”

5 Rounds
400m Row
15 OHS

3 Rounds

2x
2 SB Run
8 Burpees

2x
2 SB TGU
8 SB Shoulder Clean

2x
6 SB Zercher Squat
8 Push Ups

Clean from Blocks
Find a heavy 1rep

3x
15 DB Hip Extension
20 DB Step Ups

6:00
3 MU’s
10 Box Jump
15 DUs

5 Rounds

20 KB Swings
20 OH KB Lunge
20 Cal Bike
Rest