Monday, March 31st, 2014

Hey Folks!

Great work this weekend!  There’s one last day to complete your Open WOD – So get it in and give your best effort 🙂  We will be holding a final, team challenge for some final points at which point we’ll unveil the total points winner of our Open intramurals!

Warm up

2 Rounds – 10 dislocates, 10 ring rows, 10 overhead squats, 10 second Superman hold x2

Health

Back Squat 5-3-2  *Increase the weight each set, starting with your normal 2×5 weight of the set of 5.

Kettlebell Swings 2×20

For time:
50 squats
50 Sit ups
50 Lunges
100 skips
1000m Row

Performance

One More Time!

14.5:

21-18-15-12-9-6-3 for time:
Thrusters 95/65
Bar facing Burpees

Longevity

Press 3×8 @60%

For time:
1000m Row
50 Lunges
50 Sit ups
100 Double Unders

Mobility:
Stretch – Quads, Lats, Calves
Foam Roll – Glutes, T-spine

See you in the gym!
The CrossFit Sudbury Team