Hey Folks!

Great work on todays sneaky WOD – throwing ring push ups into the mix every so often will help with shoulder stability and improve normal push ups – Bang-pow!

This is the last weekday of our typical programming – going forward the “typical” programming stream will be known as “longevity”.  To follow the “performance” programming, you’ll be required to demonstrate virtuosity (doing the common uncommonly well) in certain movements, as well as proficiency and ability.  This is on purpose and serves to best determine which stream you should follow.  Following the “performance” stream won’t benefit you if you are too sore to move or are in over your head with complexity or intensity.  You’ll gain more “fitness” from following either longevity or health.

You can find more information about the different programs here.

Warm up

2 Rounds – 10 air squats, 10 push ups, 10 kettlebell swings, 10 up/down dogs

Back Squat 3×3 @80%

10 Minute AMRAP:
10 Burpee Pull ups
10 Deadlifts

Mobility:
Stretch – Hamstrings, Pecs, Shoulders
Foam Roll – T-spine, Hamstrings

See you in the gym!
The CrossFit Sudbury Team