Hey Folks!
Great work on todays WOD – A tough week all together! Keep up the great work everyone :)
We’ve got some last minute sign ups so the teams should be up tomorrow. Sorry for the delay haha
Warm up
2 Rounds – 10 dislocates, 10 Overhead Squats, 10 inch worms, 10 tuck jumps
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Press 2×5
Pull ups 2×5
2000m Row
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1. Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95
Girls: 65
Every minute on the minute, stop where you are and complete 5 burpees.
Choose one of the following:
A. 3 Muscle ups and 30 Double unders
B. 5 Muscle ups and 50 Double unders
C. 7 Muscle ups and 70 Double unders3. Wall Ball Shots
30 Heavy Wall Balls for time, 30/20
rest 1 minute
20 Heavy Wall Balls for time, 30/20
Rest 1 minute
10 Heavy Wall Balls for time, 30/20
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Snatch 2-2-2-1-1-1
2000m Row
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Mobility:
Foam Roll/Stick – Quads, Calves, Hamstrings
LaX Ball – Traps, Rhomboids
See you in the gym!
The CrossFit Sudbury Team
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