Wednesday, July 9th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Great work on the WOD today – it was a fun one! :) So the next few likely won’t have much of a “blurb” to start them off as I’m planning on scheduling them to post on their own for the next couple days. Kristin and I are getting hitched on Friday, so I’ll be a little busy over the next few days! Yessssss[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=AjuDPH-MGuM”][vc_column_text]Warm up

2 Rounds – 10 Dislocates, 10 weighted dislocates, 10 spiderman lunges, 10 tuck jumps[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Rest[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Rest[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]3-Position*** Clean @60%
EMOM-10
***Thigh, Knees, Floor***Yes, we know it’s the opposite as usual. It’s to teach you the ideal point to “take off” from. It’ll clean up your technique. Trust us ;)

AMRAP-10 Minutes:
50 Double Unders
20 Overhead Walking Lunge 45/25[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Quads/Psoas, Hamstrings, Calves
LaX Ball – Rotator Cuff, Rhomboids[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]