Zenplanner is being phased out. For those who owe money on the whiteboard, please login to Wodify, add a payment account, and charge the items to your account.

You also have until next monday to add a picture to your wodify account, after next monday you will have a burpee penalty.

For those having issues inputting bank account info: Put your Branch and Bank number where it asks for routing number (do not use dashes or spaces), then the last 7 number on the cheque are your account number. Ignore the first 3, that is your cheque number. 

Bankin info is up and running, Time to pay the man

Bankin info is up and running, Time to pay the man

Warm up - Thunder Burpees

Continuous air squats to thunderstruck, when you hear thunder you burpees

Mobility

Shoulder Mash
Trap Mash
Calf Mash

Skill

Kettle Bell Clean & Jerk
Double Kettle Bell Clean & Jerk

Metcon (AMRAP - Rounds and Reps)

10min AMRAP
10 double KB Clean & Jerk 16x2/12x2
200m Run or 400m Row (if raining)

Posted
AuthorCrossfit Bytown