Hey Folks!

Great work on the Snatch work today!  There were some great PRs and some solid lifts otherwise.  You guys make this gym the great place that it is.  With our competition coming up, it’s time to ensure good movement and “virtuosity” (doing the common, uncommonly well).  There’s no point in doing tonnes of work when it doesn’t count, and poor movement will result in no reps.  FULL range of motion.  Full lock out.  Don’t leave it up to question or it will be no-repped.  Just putting that out there, because it breaks my heart to no-rep people! 🙂

We’ll be releasing the WODs for the Battle Beyond the Barbell a week or so ahead of time so that you guys can strategize a bit – but not TOO far ahead 😉

Warm up

2 Rounds – 10 Reverse Dislocates, 10 band pull aparts, 10 air squats, 10 walking lunges

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Front Squat 2×5

Deadlift 2×5

2 Rounds for time:
1000m Row
20 Push Press @60%
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1.  Pull ups
1RM Weighted Pull up (and/or) Max reps for an unbroken set.
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2.  Max rep Strict HSPU
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3.  Max DU in 2 mins
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4.  500m Row for time
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Ring Push Up 3×8

*10Sec Plank between each round

4 Rounds for time:
10 Single Arm KB Swings
10 Burpees
50 Double Unders
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Mobility:
LaX Ball – Rotator Cuff, Traps, Rhomboids, Glutes

See you in the gym!
The CrossFit Sudbury Team