A. E5min x 4rds:
– BB Front rack stepups x 6-8reps/leg alt every rep @ 12-20″
– DB 1arm Upright Row x 8-12reps/arm @ 3010 tempo

B. AMRAP 8min @ 80%effort:
– Row x 250m
– 1arm OH Carry – left x 20m
– 1arm OH Carry – right x 20m
– Chinups x 8

C. AMRAP 8min @ 90%effort:
– HS Hold x 30sec
– Air Squats x 15
– AssBike x 15cal

Here’s some photos from yesterday’s Superhero Day. A fun day. Great to see everyone who made an effort. Extra bonus points go to Chris Webb and Gillian Brain for making the Avengers look cute. I think I saw the hulk tap Captain America on the butt at some point during the WOD. Coulda just been my eyesight playing tricks on me haha.

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Wed results:

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