Wednesday, April 2nd, 2014

Hey Folks!

Great work on that crazy WOD – for those of you who missed it, it was a beaut 😉

So the final challenge for the teams is:
A Half Marathon Row!  That’s 21097m on the Rower!  So the only rules are that all teammates present for the challenge need to row at least 2000 total meters each.  Other than that, feel free to partition as you see necessary and get it done without the rower timing out!  There are a number of teams in the running for the final title and the grand prize from our intramurals, so it’ll be interesting to see it all unfold!

All you can eat Wings 🙂
We’re going to go to St.Louis at the four corners for all you can eat wings on Thursday around 8pm.  Whoever wants to come is welcome to come!  Try to let us know if you’re coming so we can get a rough idea for numbers (and consequently warn the restaurant of our arrival).

Warm up

2 Rounds – 10 Sit ups, 10 push up plus, 1 minute squat therapy, 10 spiderman lunges

Health

Rest

Performance

1.  Big Clean Complex
6 climbing sets of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Each set of the “Big Clean Complex” consists of 12 unbroken reps.  Repeat this sequence six times, resting as needed between sets and climb up in weight every set. 

2.  Gymnastics Skills
A.  3×20 Unbroken C2B- rest as needed between sets.
B.  30 Burpee Muscle ups for time – rings set at six inches above max reach.

Longevity

2 Clean & Jerk EMOM-10

“Bring Sally Up”
Back Squat to the cadence of the song with a weight on your back that you feel you can complete it with

Mobility:
Stretch – Glutes, Hamstrings
LaX Ball – Traps, Glut Med

See you in the gym!
The CrossFit Sudbury Team