Hey Friends!

Well that was a quick weekend – We got some great training in and had both good, and “ok” weather (depending on who you talk to).  Northern Lights festival looked busy and was pretty great when we stopped in – Super nice to have festivals and celebrations at Bell Park, right in the middle of the city.  If you’re ever bored on the weekend, don’t be, just go to Bell park and see what’s going on.  Worst case scenario you get a good walk in!

[av_video src=’https://www.youtube.com/watch?v=oZ2saa-TAHg’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-3ad45k’]

Strength:

Every 20 seconds for 5 Minutes:
1 Deadlift @ 60%

Every 20 Seconds for 5 Minutes:
10 seconds of hollow rocking

Metcon:

“Enantiomer”
8 Minute AMRAP:
8 Single arm KB Push press (50/35/25)
8 Single arm overhead Walking Lunges (same)
8 Single arm KB swings (russian style, same)