[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Thanksgiving weekend! We’re closed on Monday! Sorry Folks, but go eat a turkey and some mashed potatoes and go into a small food coma… then it’ll be Monday and you’ll be well fueled for the WOD :)[/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://vimeo.com/108506588″][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
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
HEALTH
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
Kettlebell Swings
Push Press
LONGEVITY
Back Squats at ~70%
*Choose whatever rep scheme you’d like
**Rest between sets, as needed
***Make sure they’re all perfect, beautiful form
****Your score is total tonnage, so total reps x weight used during the AMRAP
Deadlifts (255/163)
Handstand Push ups
COOL DOWN
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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