Hey Folks!

Great work on todays WOD – Caz crushed the WOD from home and texted in his time – what’s stopping you? 🙂

The laptop is set up in the gym now!  Over by the PR bell, when you enter the gym please walk over and (if the screen is black touch a button to wake it up) type your name in to sign in!  Thanks!

Warm up

2 Rounds – 10 dislocates, 10 tuck jumps, 10 spiderman lunges, 10 band pull aparts

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Press 2×5

Pull ups 2×5

AMRAP-10 Minutes
5 PushPress
10 Deadlift
15 Jumping Squats
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1.  TEAMS of 2:
AMRAP 15
Partner One does AMRAP Wall Balls, while partner Two does a 60m farmer carry with 2 KB, 70/53.  Once partner two returns from the farmer carry the teammates switch roles.  Keep a running count of your wall balls as a team.

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2.  C2B Progression
7 sets of 9 unbroken C2B, 1 minute rest
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3.  Pulling Accessory Work
2 Rounds:
20 Deads, 165/115
:45 rest
20 Romanian Deads, 165/115
:45 rest
20 Stiff Leg Deads, 165/115
:45 rest
20 Sumo Deads, 165/115
Rest 2-3 mins between rounds

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Deadlift test 1 Rep Max! 🙂

13.2 – AMRAP-10 Minute:
5 PushPress 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
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Mobility:
Stretch – Hamstrings, Glutes, Calves, Quads

See you in the gym!
The CrossFit Sudbury Team