Friday, March 28th, 2014

Hey Folks!

Boom!  14.5 is a whole bunch of thrusters and Burpees!  Tori, Kristin, James K and I all tried it out last night and it was a beauty – My advice?  Just keep moving.  There is the opportunity to waste a lot of time on the burpees – try not to haha.  Break up the thrusters as needed but don’t stare at the bar for too long 😉

BTdubs, I did the whole WOD with the AMRAPTORs hat on.  Sorry fellow AMRAPTORs if the hat is still sweaty tomorrow but it gave me the power to continue!

Warm up

2 Rounds – 10 dislocates, 1 minute squat therapy, 1 minute T-spine stretch, foam roll Quads, calves, etc.

Health

Press 2×5

Pull ups 2×5

10 Minute AMRAP:
5 Deadlifts
10 Push ups
15 Slam Balls

Performance

Open 14.5
21-18-15-12-9-6-3:
Thrusters, 95/65
Bar Facing Burpees

Longevity

Front Squat 5×3 60%

10 Minute AMRAP:
5 Deadlifts 135/95
10 Push ups
15 Slam Balls

Mobility:
Stretch – Hamstrings, Pecs
LaX Ball – Pecs, Traps

See you in the gym!
The CrossFit Sudbury Team