Wed Nov 11 - Remembrance Day - STAT Holiday Hours

Train
“Ship”
9 Rounds For Time (25 Min Cap):
7 Squat Cleans @ 185/125
8 Burpee Box Jumps @ 36/30

Move
20 Min AMRAP:
7 Dumbbell Hang Power Cleans
7 Goblet Squats
7 Burpees
1 Min Rest

Warm-up
2 Sets:
1 Min Cardio
8/8 Curtsy Lunges
10 Goblet Squats
12 Barbell RDL

Strength
Every 2 Min x 4 Sets:
3 Deadlifts @ 65% (RPE 7)

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Stimulus
Strength: focus on long arms, balanced feet, and stable trunk on these light-ish deadlifts. You’ll have the urge to go heavier but we need the deload so keep things light and technical

Train: a Hero WOD, dedicated to Canadian Forces Sergeant Prescott Shipway, who was killed by a roadside bomb in Kandahar province, Afghanistan, on September 7, 2008. Lighten up the cleans, do them in singles, and reduce the box height to allow for a round every 2.5 mins or so