Hey Folks!

Awesome rows today!  Craig and Peter crushed it (must be those long limbs), even beating me (Adam) by over 15 seconds!  Great work.  I did get a lot of dirty looks today though.  BUT, keep in mind… I didn’t program wall balls, double unders and muscle ups haha (those are the open wod movements this week).

We’ve had some time to practice wall balls, and we have proper targets (the men even get to do their wall balls INSIDE this year!).  Our double unders have improved and we have rings hanging from proper brackets… no more barbell in the ceiling.  Let’s take advantage of this situation!

Warm up

2 Rounds – 4 Spiderman lunges/side with a 5 second hold on each one, 10 band pulls, 5 strict presses with the empty bar, 10 hops

Back Squat 3×3  @75%  (3×5  @60% for games competitors who are doing the open wod on Friday)

Tabata WOD:
4 intervals Burpees
8 intervals Kettlebell swings
4 intervals Burpees

Stretch – Glutes, Quads/Psoas & Pecs

See you in the gym!
The CrossFit Sudbury Team