Weds July 16th

One Pound of Fat Versus One Pound of Muscle: Clearing up the Misconceptions


Banded Super Rack Stretch
Banded Wrist Mobility

The Shredder @ UG series Wasaga Beach Wod

The Shredder @ UG series Wasaga Beach Wod

Warm up
Crabwalk Soccer

Feet only, must remain in crab walk position

Clean Warm up 5-5-5

5 Muscle Cleans
5 Front Squats
5 Strict Press

Clean and Jerk (1-1-1-1-1)

Bytown 7's (Time)

Buy in 49 Wall Balls 20/14
7 Rounds of
7 Hang Power Cleans 95/65
7 Front Squats 95/65
7 Shoulders 2 Overhead 95/65
Buy out 49 Wall Balls 20/14

*20 Min Time Cap
*Every missed rep is a second added to your time

Dan Shrum