Archive for November 10th, 2009

Back Squats
1-1-1-1-1

Weighted Pull-ups
1-1-1-1-1

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Picture shows husband/wife team Simon and Ferrah demonstrating a variation of a max weighted pull-up!

A special Remembrance Day Hero WOD made by Paul and John may be performed at the 11th hour of the morning.  If people aren’t able to make it in the morning, it can be performed in the evening too.  It is in honor of Lt. Justin Boyes, fallen Saskatchewan soldier (based out of Edmonton, AB).

“The Grunt”

5 rounds of:

100m SandBag Carry
10 Burpees
10 Sumo Deadlift High Pulls
10 reps Virtual Shovelling

Our thoughts and prayers are with all those who are currently serving on our behalf in some part of the world, their families who must carry on in their absence, those who have served in the past and those who have made the ultimate sacrifice.
Lest we forget.