Friday, August 15th, 2014

WOD
admin -
August 14, 2014

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

Keep being awesome!  We love you guys! :)[/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=5Y0PfPei5jA”][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

Warm up for Front Squats, etc.
2 Rounds: 
10 Reverse Dislocates + weighted 
10 Goblet squats + 10 Russian KB swings 
10 Pull aparts

HEALTH

Press 2×5
2 sets of 5 Press. Try to increase the weight from last week! :)
Pull ups
6 sets of 2 reps. Try to use the same band as you used for the 1s.
Cindy-ish
AMRAP-4 
“Cindy” 
5 Pullups 
10 Pushups 
15 Squats 
REST 2min. 
AMRAP-4 
“Cindy” 
5 Pullups 
10 Pushups 
15 Squats

LONGEVITY

EMOM Front Squats & Box Jumps
EMOM-12 
EVEN 
5 Front Squats 70% 
ODD 
5 Box Jumps 24/20
Cindy-ish!
AMRAP – 4 MInutes: 
5 Pullups 
10 Pushups 
15 Squats 

—REST 2min.— 

AMRAP – 4 Minutes: 
5 Pullups 
10 Pushups 
15 Squats

COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine 
Stretch – Pecs, calves, Quads

[/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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