Workout of the Day (WOD)

Tuesday 7/5/16

Congratulations to Tanner on competing in the CanWest Games this past weekend in Coquitlam, BC.  To compete at this event you had to be top 12 in their online qualifier which had over 400 elite male athletes attempt to qulaify or your other way to get in was if you competed at CrossFit Regionals.  So the competition was really strong with many regional, cf games atheltes and other elite athletes in his division.  Tanner finished 6th overall and even won one of the WOD's.  The one he won was 40 toes to bar then 80 Wall Balls which he completed in 3 minutes and 18 seconds.  

Great work and keep up the hard work!

Strength:
3 Sets of the following cycle.  Work with coaches on establishing the weight, be conservative and go light
"28 Method Back Squat"
Perform 7 normal Back Squat reps, then 7 slow Back Squat reps, then 7 quarter-reps in the hole, and finish with 7 quarter-reps at the top. 
****For the slow reps do a 5-count down and then another 5-count up(Have someone else count for you), slowly lowering the weight and then slowly moving the weight back up. This is the part that burns like crazy. Finish out the work with 7 reps going halfway down in the hole, and another 7 reps going halfway up (1/4 squat)

WOD:
5 Rounds
5 Deadlift (Mx 225/155, Rx 255/165, Rx+ 275/185, FB 315/215)
12 Over the Bar Burpees

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