Wednesday, March 19th, 2014

Hey Folks!

Awesome work today – the WOD looked pretty awesome!  I might have to try it out tomorrow 🙂

Congrats to WodUp!? for winning week 3!  They were the only team to all have completed and submitted scores for 14.3 as well as the challenge of the week.

Warm up

2 Rounds – 10 push ups, 10 ring rows, 10 spiderman lunges, 10 jumping squats

Health

Rest

Performance

1.  Metcon
EMOMx15
Min 1:  5 Wall Balls + 5 Power Cleans, 135/95
Min 1:  5 Wall Balls + 5 TTB
Min 1:  5 Wall Balls + Push Jerks, 135/95
You choose the weight for the Wall Ball.  Repeat the sequence for 15 minutes.

Longevity

Snatch EMOM-10 @65%

21-18-15-9-6-3 for time:
Burpees
Toes to Bar

Mobility:
Stretch – Quads, Calves, Forearms
LaX Ball – Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team