Hey Folks!
Wow – so going out REALLY hard on that row was a bad choice haha. Super fun/challenging WOD. It’s nice to attack those weaknesses as often as possible (without getting your hopes and dreams completely crushed).
Keep up the great work everyone. Christmas is just around the corner and it’s going to get busy over the nnext few weeks. Make the time to come in, even if you need to come in during open gym to crush the WOD and then peace out. It is possible to spend just a half hour here (though it’s often tough to leave, right?)
[av_video src=’https://www.youtube.com/watch?v=DOpggqrqywY’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2mpq31′]
WARM UP
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
LONGEVITY
2 Halting Squat Cleans*
*like a normal clean off the floor except that you’ll pause for 1 second right at the knee. We do this to emphasize pulling yourself (and more importantly, the bar) into the right position as it’s coming off the floor. Nothing will derail a PR attempt like it feeling “weird” coming off the ground! Heavy is ok… weird is not ;)
1 Rope Climb
10 Ring Dips
20 Slam Balls
COOL DOWN
Stretch – Pecs, calves, Quads
The CrossFit Sudbury Team
Comments are closed