Wednesday, September 10th, 2014

WOD
admin -
September 9, 2014

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

Awesome work today!  You guys are doing great.  My quads were tired/sore with the combo of yesterday and today – not sure how you guys felt but that was fun.

There are some speakers on the other side of the gym now so the music is pumping over there too!  Not quite as loud, but it’s a definite improvement.  :)[/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=9R-3UT1Vd9o”][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 EMOM
Every Minute on the Minute for 10 Minutes: 
2 High Hang Squat Cleans
Back Squat E2MOM
Every 2 Minutes for 10 Minutes: 
5 Back Squats @ about 70% 
(if you feel good, go heavier, if not, go a little lighter)
How much ya push up?
Every Minute on the Minute for 8 Minutes: 
12 Russian Kettlebell Swings 70/53 
12 Slam Ball 
*with remaining time in the minute complete as many push ups as possible 
**Score is total number of push ups 
***It may be difficult to get ANY ;)

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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