Tuesday, March 4th, 2014

Hey Folks!

Holy Open WODs!  You guys came in with some serious purpose today and crushed it – great work!  I hope you liked “air squat Annie”, it looked like a beauty and some of the times were pretty close to people’s normal annie times (which is fast)

Let’s keep it up!  There are new OnRamps starting this week, if you see Folks you’ve never met, introduce yourself and help to explain things if those people look particularly lost and aren’t being helped by a coach.  Thanks guys, you’re the best, as usual!

Warm up

2 Rounds – 10 dislocates, 10 overhead Squats, 10 push up plus, 10 inch worms

Health

Bench Press 2×5

Bat Wings 2×15 seconds

12min AMRAP
5 Hand Release push ups
10 Grasshoppers
15 Air Squats

Performance

1.  METCON
AMRAP 10:
5 Strict Pull ups
10 Burpees
15 Air Squats
2.  Skills
5×5 OHS – Start with 50% of 1RM and add weight each set.  These should be done with perfect technique.

Longevity

2 Snatch EMOM @ 60%

Overhead Squats 3×5 at the same weight

12min AMRAP
5 Push Press 95/65
10 Toes to bar
10 Box Jump 30/24
20 Double Unders

Mobility:
Stretch – Lats, External Rotators, Glutes

See you in the gym!
The CrossFit Sudbury Team