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Wednesday WOD

Well, I have a couple of messages from TBear. First, well done to those that completed Murph on Monday with a weighted vest - Lars, Iron Sheik, Bam Bam, and anyone else I may have missed. To be willing to do Murph takes something special, to be willing to do it with an extra 20 lbs strapped to your chest takes something extra special. Second, for anyone who managed to front squat 1.5x their body weight for 3 reps well done! And third, whatever weight you managed for your 3 rep max you should be able to squat clean... I don't know about you but looks like I need to work on my squat clean. Okay, onto today's technique & workout. Technique: Handstands and handstand walking. This workout is by special request, a Kermit original. "Sinister Six" 6 rounds for time 6 burpees 6 box jumps 6 wall balls (14lbs/20lbs) 6 kb swings (red/black) 6 double unders 6 squats And here is a quick reminder CrossFit For a Cure is coming to CrossFit Vancouver and is joining us for the 6 pm class tomorrow. Their goal is to raise over $10,000. Donations from you guys are much appreciated. You can donate via their website, or this Wednesday at the gym. Check out their site for more details: All proceeds will be donated to the Alzheimer Society. -Kermit