Friday, April 5th, 2013

Hey Folks,

Todays WOD looked like fun.  Michelle said it best, “We’ve done a lot of kettlebell swings lately”.  She is right.  They’re a great conditioning tool and won’t leave everyone ruined for their open WOD.

For the open wod – I know not everyone can do chest to bar pull ups.  My suggestion is to try your best.  Then, if it’s just not going to happen, scale accordingly so you get a good workout in, and submit a score of 15.  That way you’ll still get a good workout, but you’ll also have tried to get as high a score you can (This is assuming those who get the thrusters but not the pull ups in the first round).

I’m going to put the order in for skipping ropes next week, try to get your choices into me before the end of next week.  Handle colour, rope colour and length (and thickness).

Warm up

2 Rounds – Pec stretch, Internal rotation of the shoulder, 10 push up plus, 10 band pulls, T-spine stretch.

Light Tabata row or skip

CrossFit Games Open Workout 13.5:

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

Stretch – Pecs, Shoulders
Lacrosse Ball – Pecs

See you in the gym!
The CrossFit Sudbury Team