Hey Folks!
Great work today – that was a beauty of a WOD. I think Eric is onto something with this programming.
If you didn’t get a chance, check out the blog post from earlier today. It’s got some great tips on how to achieve better times and better lifts!
Warm up
2 Rounds – 10 dislocates, 10 overhead squats, 10 toe touches, 10 KB swings
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Bench Press 2×5 / Bat Wings 2×10 second hold
For time:
1000m Row
25 inch worms
50 air squats
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EMOMx30 or as long as possible.
5 C2B Pull ups
10 Push ups
15 Squats
Taken from competitorswod.blogspot.com
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Snatch 2-2-2-1-1-1
OHS 3×5 @70%
21-15-9 For time:
Deadlifts 225/155
BoxJumps 30/24
then 50D/Us
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Mobility:
Stretch – Hamstrings, shoulders
LaX Ball – Traps
See you in the gym!
The CrossFit Sudbury Team
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