Sign up Sheets on Wall! 

Next few Saturdays will be preparing you for the Mud

Runs…..Fun Fun Fun

JUN 10-11, 2017 VANCOUVER SPRINT/SUPER WEEKEND

MOUNT SEYMOUR, NORTH VANCOUVER .

2016 RACE  2015 race 

Weak skill 15 or 30 min, did you know that cardio is a week skill, just saying……

Warm up outside !!!

WOD

“Sweat fest # 4”

Every 4 minutes for 20 minutes: 20 Front Squat (115/75) (20 points) 150 meter Run (2 points) 20 Push Press (115/75) (20 points) 150 meter Run (8 points)

or

WOD “Cinco De Mayo” AMRAP in 5 minutes: WALL BALLS With no rest go immediately into:  AMRAP in 5 minutes: CALORIE ROW With no rest go immediately into: AMRAP in 5 minutes: BURPEE w/ HIGH JUMP *Score = record total # of reps completed