Michell Wand has been training hard to qualify for

the Canwest games and she made it! Michelle will

CANWEST GAMES – July 2nd – 3r

WARM UP 2x

10 jumping lunges

5 bottom up push ups

2x cart wheel

20 sec straight arm ring hold

200 m run with mb

review split jerk and do mobility for shoulders

Strength

B) Split Jerk – 5 x 3 *Technique focus, load between 60-90% effort

– 50 DB Box Step-ups @ 35/20

For time: 3 Rounds – 15 Burpees – 400m Run – 5-10 Jumping Pull-ups, off the ground or box, USE WEIGHTS IF YOU WANT

FINISHER OPTIONAL 5 hill sprint 15 sec all out effort 45 sec rest SCALED DOWN VERSION OF WOD

For time: 3 Rounds – 10 Burpees 1/2 OR BOX – 400m Run – 5-10 Jumping Pull-ups, off the ground or box

FINISHER 3 hill sprint 15 sec all out effort 45 sec rest