Hey Folks!
I love the 4, 8, 12 WODs (in case you didn’t notice). They’re so good at keeping you moving constantly. AND most of us did ~40 handstand push ups – which is great for practice.
The Ray Hamilton Classic (Weightlifting meet) is in a couple weeks and a bunch of us are planning on going – Feel free to come spectate or ask about competing. It’s an official Olympic Weightlifting meet. So we’ll be doing the Snatch and Clean and Jerk ( 3 attempts to reach your highest lift). Should be great!
Warm up
2 Rounds – 10 dislocates, 10 spiderman lunges, 10 band pull aparts, 30 second Russian Baby Maker
Back Squat 3×5 @65%
10 Minute AMRAP:
5 Power Cleans (135/95)
10 Push ups
15 Air Squats
Mobility:
Stretch – Quads, Hamstrings, Glutes
Foam Roll – Calves & Hamstrings
See you in the gym!
The CrossFit Sudbury Team
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