Hey Folks!
The event approaches! Are you ready for the battle? If I were doing it, I’d go easy on tomorrows WOD (Thursday) and spend Friday mobilizing and making sure I could achieve quality range of motion. It’s going to be a blast – I’m a little jealous that I can’t compete!
We’ll see you in the gym tomorrow – check out the picture for the hint for the last WOD!
Warm up
2 Rounds – 10 Band pulls, 10 walking lunges, 10 inch worms, 10 push ups + the plus part
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Front Squat 2×5
Deadlift 2×5
12 Minute AMRAP:
4 Push Presses
8 Kettlebell Swings (Russian)
12 Sit ups
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1. Metcon
1k Row, followed by:
21-15-9:
KBS, 70/53
Burpees
**
2. EMOMx10
Odd: Power Clean + Hang Squat Clean + 3-5 Front Squats – you choose the weight
Even: 3-6 Muscle ups
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Bench Press
3 EMOM-10
“Mary” – AMRAP – 20 Minutes:
5 Handstand Push ups
10 Pistols
15 Pull ups
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Mobility:
Foam Roll – T-Spine, Glutes
LaX Ball – Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team
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