Hey Folks!
Todays WOD looked like a good gasser. I still got dirty looks though…. oh well! :)
Al got his first muscle up today! And it looked pretty easy too! (video will be posted at some point) Congrats Al! (also congrats to Bud who “tried” a muscle up… then did one strict… oops!) This year we’re just playing possum with the Canada East Region… Next year we make our move.
Warm up
2 Rounds – T spine stretch, squat hold with ankle bias, 10 dislocates, 5 push ups + 5 push up plus
Power Clean 2-2-2-2-2 *work with moderate weight… concentrate on snappy hips and crisp landings
CrossFit Games Open wod 13.3:
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups (sub in pull ups and ring dips if need be – not for the open competition though)
Stretch – Quads, Pecs, Shoulders
See you in the gym!
The CrossFit Sudbury Team
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