Hey Folks!

Great work on the WOD – 10 rounds never seemed so… easy?  To be honest I didn’t think it would go by that quickly when I started the WOD, but if you kept a steady pace it ticked by nicely.  Good wall ball practice too

If you’re going to sign up for the open please do it soon so we can make the teams!  If you don’t, well we’ll just throw you onto a team and things will still work, I’m sure.  We’re going to try to solidify the teams and release them before the end of the week!

Warm up

2 Rounds – 10 push up plus, 10 band pull aparts, 10 spiderman lunges, 10 squat holds while pushing your knees out with your elbows

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Front Squat 2×5

Deadlift 2×5

12 Minute AMRAP:
4 ring rows
8 Russian Kettlebell swings
12 reverse situps (the toes to bar scale)
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Rest.[/av_toggle]

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Press 5×3 90%

Strict Pullups 3×10

10 min AMRAP:
10 Slam Balls
10 GrassHoppers
20 Double Unders
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Mobility:
Stretch – Lats/Rhomboids, Calves
Foam Roll – T-spine, Lats

See you in the gym!
The CrossFit Sudbury Team