Thursday, January 30th, 2014

Hey Folks,

Great work on todays WOD – Looks like a lot of you surprised yourselves with your shoulder strength and stability.  Good old CrossFit… it’s like it works or something!

4 more weeks until the Open!  GOOD TIMES AHEAD.  Make sure you sign up if you haven’t already – We need final numbers so we can shore up the intramural teams!  Weekly prizes are on the line!

Warm up

2 Rounds – 10 spiderman lunges, 10 inch worms, 10 second hollow rock, Push up plus

Health

Front Squat 2×5 / Deadlift 2×5

10 Minute AMRAP:
9 Sumo Deadlift High Pulls
7 Front Squats
5 Push press

Performance

1.  Metcon
AMRAP 5:
Squat Clean to Overhead, 165/115

2.  EMOMx
2 Squat Snatches – drop from the top and take 5 seconds between reps

Longevity

Back Squat 5×2 90%

TABATA wod:
Pull-ups
Pushups
Squats
Situps

Mobility:
Stretch – Quads/Psoas, Hamstrings, Pecs
LaX Ball – Glutes, Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team