August 7th, 2014


Run group is cancelled for tonight.  Swim Group is scheduled for 5pm at the Harry Class Pool – please sign up online.  Contact Dianne for more info.

Going to the 9:30 class?   Join The Breakfast Club for some eats at the Kitchener Market afterwards.   2 Hours free parking in the market garage.

Today’s WOD

Pull ups – every 90 sec, 6-7 reps @ 31X1, 4 sets (See August Programming Update for explanation of “31X1”)


Back Squat 5-3-1-5-3-1, go every 2 min, make second wave heavier than the first


10 Rds for time

5 Toes to bar

5 HSPUs or 2 Wall Walks

Trainer’s Tips:  Add weight b/t sets on squats, than try to go heavier on the second wave of 5-3-1.  Move fast on metcon!

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