WARM UP

400m Run
21 KB Swings
12 Push Ups

SKILLS

Zercher Lunge

WOD

20 Zercher Lunges @ 95/65
25 Push Ups
400m Run
4 Rounds
 

WARM UP

400m Run
20 Thrusters
10 Burpees

SKILLS

Thruster

WOD

15 Thrusters @135/95
400m Run
15 Thrusters @ 135/95
 

Alastair will be teaching his powerlifting class tonight at 7:00, everyone is encouraged to take advantage!

WARM UP

400m Run
20 Dislocates
20 OH Squats

SKILLS

OH Squat

WOD

Perform 5 sets each to a failure of OverHead Squats.  Keep the weight the same throughout the five sets and rest as needed between rounds.  Post total rep count as your result.
 

WARM UP

400m Run
20 Air Squats
10 Burpees

SKILLS

Air Squat

WOD

400m Run
150 Air Squats
400m Run
100 Air Squats
400m Run
50 Air Squats
 

CF Mississauga's first Guiness World Record holder - Click Here

WARM UP

400m Run
20 Dislocates
20 OH Squats

SKILLS

Squat Snatch

WOD

"Full Squat Isabel"
 
30 Full Snatches for time.  The prescribed weight for this one is 135/95, but we really want you to hit a weight that's going to allow for good technique.