Friday, February 28th, 2014

Hey Folks!

SO 14.1 is UNVEILED!  10 minute AMRAP of 30 double unders and 15 power snatches at 75/53 (53 is considered 55 for the keeners ready to try and point that out to me).  A few days to practice and get into the “eye of the tiger”.

If you are doing the WOD on Saturday, rest Friday or do some mobilizing and practice reps.

Warm up

2 Rounds – 10 dislocates, 10 band pull aparts, 10 squats, 10 tuck jumps

Health

Press 2×5

Pull ups 2×5

10 Minute AMRAP:
30 double unders
15 Push Press

Performance

“Open 14.1”
AMRAP 10 Minutes:
30 Double unders
15 Snatches, 75/55

Longevity

Back Squat 3×5 @ 65% (if you aren’t doing the Open WOD “officially”)

“Open 14.1”
AMRAP 10 Minutes:
30 Double unders
15 Snatches, 75/55

Mobility:
Stretch – Calves, Shoulders, Hamstrings

See you in the gym!
The CrossFit Sudbury Team