Tuesday, July 22nd, 2014

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

Winners – Keep up the great work everyone!  There was a lot of great progress on the Snatch today, from keeping it in closer, feeling more solid in the bottom to straight up PRs.  GOOD times.[/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=w-ukPd7ay3k”][vc_column_text]Warm up

2 Rounds – 10 Pull aparts, 10 inch worms, 10 burpee Broad jumps, 10 ring rows[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Bench Press 2×5

Batwings 2×15

AMRAP – 8 Minutes:
4 Deadlifts
8 Pushups
16 Walking Lunges[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check www.CompetitorsTraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]EMOM – 12 Minutes:
ODD – 5 HSPU
EVEN – 5 Weighted Pullups
*if unable to HSPU, strict press

AMRAP – 8 Minutes:
4 Deadlifts
8 Hand-Release Pushups
16 Kettlebell Swings 50/35[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Hamstrings, Pecs, Shoulders[/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]