Friday, July 25th, 2014

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

So, I’m preposting all these so that we aren’t stuck sans the planned WOD while Kristin and I are gone – Sorry if they’re short on pre-amble ;)[/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=o9EnNatOAdw”][vc_column_text]Warm up

2 Rounds – 10 Reverse Dislocates, 10 weighted dislocates, 10 Spiderman lunges, 10 Goblet Squats[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Press 2×5

Pull ups 6×1
***If you got all 6 sets of 1, go to 6 sets of two with the same amount of rest.

3 Rounds for time:
200m Run
10 Deadlifts
10 Broad Jumps
10 Hand release Push ups[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check http://competitorstraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]Back Squat  3×5 @70%

3 Rounds for time:
100 Double Unders
10 Deadlifts 185/135
10 Box Jumps 24/20
10 HSPU[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Hamstrings, Forearms, T-Spine[/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]