What a great success our 1st Friday night social. These social are
happening every two months on the first Friday of the month. The next one is April 5, come wod first or come after, bring a little something something to share and be part of our fun community.
Last Friday
was very special and bitter sweet! We said goodbye to Mark as he embarks
on another chapter of his life and moved to North Vancouver!
He will be missed !
Warm up
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10 ps Banded rotational pull across body
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10 ps SL SA band rows
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10 ps SA pulls in plank position facing the rig.
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2x Single leg hops.... Jump and stick your move
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10 ps around the worlds with a weight plate standing on 1 leg
Strength Partner up or not 5 rounds
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8 ps DB step ups in shoulder carry position
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10 ps landmine push presses, from squat position push to toes and press barbell. Use the corner of the bench to secure the barbell.
AMRAP
3 sets
2 rounds
10 Hang power snatch 95/65kz
15 Box jump overs 24/20
Rest 60 - 90 secs after each set
(1 set is 2 rounds)
