Tuesday, January 28th, 2014

Hey Folks!

Great work today – that was a beauty of a WOD.  I think Eric is onto something with this programming.

If you didn’t get a chance, check out the blog post from earlier today.  It’s got some great tips on how to achieve better times and better lifts!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 toe touches, 10 KB swings

Health

Bench Press 2×5 / Bat Wings 2×10 second hold

For time:
1000m Row
25 inch worms
50 air squats

Performance

EMOMx30 or as long as possible.
5 C2B Pull ups
10 Push ups
15 Squats

Taken from competitorswod.blogspot.com

Longevity

Snatch 2-2-2-1-1-1

OHS 3×5 @70%

21-15-9 For time:
Deadlifts 225/155
BoxJumps 30/24

then 50D/Us

Mobility:
Stretch – Hamstrings, shoulders
LaX Ball – Traps

See you in the gym!
The CrossFit Sudbury Team