Wednesday, August 13th, 2014

WOD
admin -
August 12, 2014

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

Nice perseverance on the ring dips and pull ups!  It was fun to watch the last minute of those rounds!

We have a Massage Therapist again!  Our new therapists name is Crystal – She’s pumped to work with athletes, CrossFitters and their friends ;)  Click here to check out her schedule and book your appointments if you’d like![/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=fMd76Vr5sIs”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Clean Warm up
2 Rounds: 
10 dislocates + weighted dislocates 
10 hops + 10 Tuck jumps 
10 russian KB swings (snappy hips!)

LONGEVITY

Clean E2MOM
Perform 2 High hang Squat cleans every 2 minutes for 10 minutes.
Deadlift E2MOM
Rest 2 Minutes/use this time to prep your bar with a 70% Deadlift 

Every 2 Minutes perform 5 Deadlifts at 70%

Tabata Fun
Tabata (4 minutes of 20 seconds on 10 seconds off) of each movement: 
Squats 
Situps 
Burpees 
*no rest between movements (just the 10 seconds) 
**Perform ALL squats, then ALL sit ups, THEN burpees.

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine 
Stretch – Calves, Forearms, Hamstrings

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

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