Monday, June 23rd, 2014

Hey Folks!

Sounds like you guys battled some epic WODs this weekend – keep up the great work! :)

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 spiderman lunges, 10 band pulls

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Back Squat 2×5

Kettlebell Swings 2×10 Russian, Heavy.

For Time:
5 Handstand push ups
10 Front Squat
20 Slam Ball
40 Situps
20 Slam Ball
10 Front Squat
5 Handstand push ups
Run 400m
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Check www.Competitorstraining.com
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3 Position Snatch  E2MOM-10  (Ground, above knee, 2inch dip)

For Time:
5 Handstand Push ups
10 Front Squat 135/95
20 Slam Ball 20/10
40 Situps
20 Slam Ball
10 Front Squat 135/95
5 Handstand push ups
Run 400m

*Squats from floor
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Mobility:
Stretch – Quads/Psoas, Hamstrings, Pecs

See you in the gym!
The CrossFit Sudbury Team