Hey Folks!
Boom! 14.5 is a whole bunch of thrusters and Burpees! Tori, Kristin, James K and I all tried it out last night and it was a beauty – My advice? Just keep moving. There is the opportunity to waste a lot of time on the burpees – try not to haha. Break up the thrusters as needed but don’t stare at the bar for too long ;)
BTdubs, I did the whole WOD with the AMRAPTORs hat on. Sorry fellow AMRAPTORs if the hat is still sweaty tomorrow but it gave me the power to continue!
Warm up
2 Rounds – 10 dislocates, 1 minute squat therapy, 1 minute T-spine stretch, foam roll Quads, calves, etc.
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Press 2×5
Pull ups 2×5
10 Minute AMRAP:
5 Deadlifts
10 Push ups
15 Slam Balls
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Open 14.5
21-18-15-12-9-6-3:
Thrusters, 95/65
Bar Facing Burpees
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Front Squat 5×3 60%
10 Minute AMRAP:
5 Deadlifts 135/95
10 Push ups
15 Slam Balls
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Mobility:
Stretch – Hamstrings, Pecs
LaX Ball – Pecs, Traps
See you in the gym!
The CrossFit Sudbury Team
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