Tuesday, February 4th, 2014

Hey Folks!

Killer clean and Jerks!  remember – STAY over the bar for as long as you can – then launch up and snap those elbows forward.

Sign up for the open!  Get in there and lift some weights!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 good mornings, Squat therapy (upright torso, chest up, knees over toes)

[av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-6ult8a’]
[av_toggle title=’Health’ tags=” av_uid=’av-5lffui’]
Bench 2×5
Batwings 2×10 second hold

3 Rounds for time:
20 Lunges
30 abmat sit ups
[/av_toggle]
[av_toggle title=’Performance’ tags=” av_uid=’av-4n4896′]
TEAM WOD
Teams of 2 complete 3RFT:
75 Wall Balls, 20/14
50 KBS, 70/53
25 Burpee Box Jumps, 24/20

*Only one person works at a time.
[/av_toggle]
[av_toggle title=’Longevity’ tags=” av_uid=’av-8qpmi’]
Snatch EMOM-10 @70%

5RFT:
7 Pull ups
14 Burpees
21 Squats
[/av_toggle]
[/av_toggle_container]

Mobility:
Stretch – Forearms, Quads, Shoulders
LaX Ball – Traps

See you in the gym!
The CrossFit Sudbury Team