Friday, February 7th, 2014

Hey Folks!

Great work on the Open WOD – today – A little taste of what it’ll be like when the open rolls around 🙂

It’s friday!  Keep up the great work.  Also – PLEASE do NOT step on the wood floors with your wet boots.  I know you may think they’re clean because you wiped them 1000 times on the mat, but they aren’t.  For some reason even the slightest amount of water on your boot treads shows up 10 minutes later as ugly salty marks.  PLEASE stay off the wood floors and keep your friends off the floors too.  Thanks so much, I know you guys care about keeping the place nice too 🙂

Warm up

2 Rounds – 10 inch worms, 10 second hollow rock x3, 10 “no money”, 10 second Quad stretch x3 per side

Health

2×5 Press
2×5 Pull ups

3 Rounds for time:
Farmers carry perimeter of gym
25 Burpees

Performance

1.  METCON
25 Burpees
25 Power Cleans, 135/95
25 Burpees
EMOM complete 7 Wall Balls, 20/14
This workout starts with 25 burpees.  On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.
 
2.  Skills
EMOMx15:
1 Power Snatch + 1 Squat Snatch

Longevity

ack Squat 5×5 75%

Strict Pullups 3×10

5RFT:
5 Deadlifts 225/155
15 Wall Ball

Mobility:
Stretch – Hamstrings, Calves, Pecs
Foam Roll – Quads, Hamstrings

See you in the gym!
The CrossFit Sudbury Team