WOD

Teams of 2, AMRAP in 25 Minutes
4 x 200m Relays
60 DB Walking Lunge
40 SA DB Push Press
20 Jumping Pull Ups

10 Sets:
Drop Snatch
Hang Snatch
Snatch

Segment Snatch Pull + Snatch Pull

EMOM for 6 Min :
3 Ring MU’s
Handstand Walk

4 Rounds
20 Cal Row
15 T2B
6 DBall to Shoulder
Parking Lot Carry
Rest

Reminder – no 1pm classes July 2nd and 4th. Please use Mindbody to see current schedule and to sign in…. theres an app for that.

4 Rounds
DB TGU
rest
DB Row
rest
5 Dips

4 Rounds
15 Box Jumps
20 Alt. DB Snatch

Reminder – no 1pm classes July 2nd and 4th. Please use Mindbody to see current schedule and to sign in…. theres an app for that.

Clean Pull + Hang Clean + Clean
8 x

Segment Clean Pull + Clean Pull
8 x

Press in Clean (sots)
3 x 3

Reminder – no 1pm classes July 2nd and 4th. Please use Mindbody to see current schedule and to sign in…. theres an app for that.

Canada Day Fun-raiser for Coach Jodi!

“Jodi The North”
Teams of 4, AMRAP in 24 minutes:
Farmers Carry ( rain or shine)
Wall Balls
Row
Rest

??July 1 ?? Canada Day Fun-Raising WOD and brunch for Coach Jodi! 

Your very own Coach Jodi is heading to the IWF Masters World Championships ??? to represent Canada . Please consider joining us for a FUN-raising event on Canada Day to help Jodi achieve her goal. ? #jodithenorth

Entry is 20 bucks cash per person. 

You get 
?? super fun workout with friends (Teams of 4)
?? brunch with friends 
?? draw ticket for a chance to win $200 or $100 toward something that betters your health. 

IF YOU WANT BRUNCH: Sign up online by Sunday at 10am.

3 Sets
Weighted Dips
rest
Handstand Walks or Holds
rest

8 Rounds, Every 3 minutes:
Fire Hydrant Run
3 Power Cleans

Canada Day Fun-raiser for Jodi. $20 Bucks!
Sign up now if you’d like brunch after the workout.

5 Rounds
300m Row
10 Burpee Box Jump Over
10 Slam Balls

2 Clean + Front Squat + Jerk
9 x 3

Front Squat
3RM

3 Sets
Wall Sit
15 Hip Extension

12 minutes:
Run 800m
with remaining time, AMRAP:
4 HSPU
8 Box Jumps
30 DU’s

12 minutes:
with remaining time, AMRAP:
5 Pull Ups
10 Push Ups
15 Squats