Hey Folks!

Great work today on the WOD – it was a nice combo of skill and lungs/muscular stamina.  Keep pushing the envelope and developing great form in there!  Positioning and skill will take you way further than just forcing stuff.

If you haven’t checked out the details from the Battle Beyond the Barbell in yesterdays post, go check them out now.  It’s worth a read and promises to be an amazing day.

Warm up

2 Rounds – 10 reverse dislocates, 1 minute squat therapy, 10 Spiderman lunges, 10 air squats

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Front Squat 6×1 (go for a PR!)

Deadlift 2×5

4 Rounds for time:
10 Push Presses
15 Burpees
25 Sit ups
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Check http://CompetitorsWOD.Blogspot.com for Ben’s programming as it isn’t up at the time of posting this!
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3 OH Squats EMOM-10 @65% of your 1RM Snatch or OH Squat

4 Rounds for time:
10 Handstand push ups
40 Double Unders
10 Toes to Bar
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Mobility:
Stretch – Quads, Lats/Rhomboids
Foam Roll – T-spine, Quads

See you in the gym!
The CrossFit Sudbury Team