“Open 20.2”
AMRAP in 20 minutes of:
4 Dumbbell Thrusters 22.5/15kg
6 Toes to Bar
24 Double-unders

Due to predicted rain the beach session is cancelled.

Join us 7am at the box for a “fun” WOD.

Photo: Great photo from “unknown and Unknowable” courtesy of Grant Williams.

For time:
40 Overhead Squats 40/30kg
20 Burpees over barbell
30 Overhead Squats 40/30kg
20 Burpees over barbell
20 Overhead Squats 40/30kg
20 Burpees over barbell

Photo: Dani A and her sister on their latest trip – Handstands at Lake Minnewanka.

Three rounds for time of:
20 Right Arm Dumbbell Hang Clean 22.5/15kg
20 Right Leg Dumbbell Lunges 22.5/15kg
Run 360m
20 Left Arm Dumbbell Hang Clean 22.5/15kg
20 Left Leg Dumbbell Lunges 22.5/15kg
Run 360m

A. EMOM x 10:
3 Pull-ups
*Choose the most difficult standard you can maintain.

B. Three rounds for time of:
30 DB Deadlift 22.5/15kg
30 sec. Flexed Arm Hang

A. Push Press: 7 x 4
*All sets at approx. 80%

B. Two rounds for reps:
0-2 min. L-sit/Plank (accumulate)
2-4 min. Double-unders
*1 sec. = 1 Double-under.

“Hannah”
Three rounds for time of:
31 Wall Ball 9/6kg
19 Power Cleans 60/40kg
2 Burpee Box Jump Overs 24/20″
20 Kettlebell Swings 24/16kg

*Please note there is no 12pm Express session today.
Five rounds for time of:
Run 180m
15m Bear Crawl
Run 180m
20 Sit-ups
Run 180m
50 Double-unders

Photo: Deb is always up for any challenge thrown her way. Awesome work Deb!!! Photo courtesy of Grant Williams.

Five rounds for max reps:
DB Bench Press
Ring Row (Feet in line with hands)
*Perform as a superset with 2-3 min. rest between rounds.

Photo: This is how we roll Chris G. Courtesy of Grant Williams.