I spent this past weekend up in Edmonton, AB visiting my grandfather. He was diagnosed with cancer this past summer, while the cancer hasn't grown in size since they've found it we are trying to spend as much time with him as we can.

While up there, I busted out a couple of workouts at CF Edmonton owned by Chad Williams and Auty Brooks. Great guys, great box! If you are ever in their neck of the woods their box is a must visit!

WOD on Saturday:
AMRAP 15 min:
3 OHS (105#)
10 Box Jumps
15 rounds!

Right before we got started, Chad said to me 'what do you think 20 rounds?' I sort of chuckled and thought about it... I was thinking 10 rounds would be a good score. 3-2-1 Go... I missed three squat snatch attempts forward trying to get the bar overhead. Screw it! I changed my strategy and it paid off. Cleaned the bar up and got it to my back ASAP to widen my grip and go. No point of coming back from the box jumps and staring at the bar to calm down my breathing to land the squat snatch. The quick strategy change allowed me to get off the box jumps, grab the bar and go. I nearly threw up at the end and had the worst blood throat I've ever had.

WOD on Sunday:
7 sets for load:
7 unbroken & no pauses hang squat clean
7 handstand pushups
55#, 75#, 80#, 85#, 90#, 95#, 100#
All handstand pushups were strict and unbroken

Must go up in weight each time. If you fail in the hang squat clean, rest and try again. This one was not for time, but rather practing for the HSPU and to find a max load for 7 hang squat cleans. Don't think 100# was the max load I could have handled, but it was a good progression of weight. I think I could have gotten 10-15# more and that's it.

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