Friday November 7th 2014

This month I would like to do a hero WOD each Saturday to honour our Canadian Soldiers.  Remembrance day is a big deal and I feel with the current events we owe even more to those that give their lives so we can enjoy ours.  This Saturday will be a regular WOD but only because we will do this weeks WOD on Tuesday the 11th. Please join us on Tuesday November 11th at 9am to do an honorary Hero WOD.  I made the class time a little earlier this year so we can make it to the 11:00 service. 

Just a reminder about Adrians going down under get together tomorrow night at 6pm at the gym- a fun team WOD awaits you. 

Prep 

3 rounds 

max double unders 

5 Hand release push ups 

10 overhead walking lunge 

Strength 

Find a back squat 1RM 

Conditioning 

10 min AMRAP

1 Muscle up (rings or bar) / CTB pull up/ Strict Pull up 

10 Dynamic push ups 

100 Double unders 

Recovery 

25 GHD sit ups 

Couch stretch 2 min per side 

Group stretch