Friday, February 21, 2014

Hey Folks!

Great work on todays WOD – A tough week all together!  Keep up the great work everyone 🙂

We’ve got some last minute sign ups so the teams should be up tomorrow.  Sorry for the delay haha

Warm up

2 Rounds – 10 dislocates, 10 Overhead Squats, 10 inch worms, 10 tuck jumps

Health

Press 2×5

Pull ups 2×5

2000m Row

Performance

1.  Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95
Girls:  65
Every minute on the minute, stop where you are and complete 5 burpees.

2.  AMRAP8:
Choose one of the following:
A.  3 Muscle ups and 30 Double unders
B.  5 Muscle ups and 50 Double unders
C.  7 Muscle ups and 70 Double unders3.  Wall Ball Shots
30 Heavy Wall Balls for time, 30/20
rest 1 minute
20 Heavy Wall Balls for time, 30/20
Rest 1 minute
10 Heavy Wall Balls for time, 30/20

Longevity

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

2000m Row

Mobility:
Foam Roll/Stick – Quads, Calves, Hamstrings
LaX Ball – Traps, Rhomboids

See you in the gym!
The CrossFit Sudbury Team