Hey Folks!

Awesome work on the WOD today!  Sorry to those Folks who were in for weightlifting tonight – John got caught up with a 7 year old Bday party and I was running around town like a chicken with my head cut off trying to get things done.

Warm up

2 Rounds – 10 toe touches, 5 burpee broad jumps, 10 hops, 10 Barbell Rows

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Bench Press 2×5

BatWings 2×15 seconds

“Jackie” OR Running Jackie
Row 750m OR Run 600m
50 Thrusters
30 Pullups
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1.   For Time
100 Double Unders, followed by:
3 RFT:
15 Deads, 225/155
21 GHDSU
Followed by:  100 Double Unders
**
2.  Clean Complex
A.  Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean
B.  5×1 Squat Clean, with the same weight you were able to get above
**
3.  Overhead Strength
A.  3×8 Strict Press, across
B.  3×5 Push Press, across
C.  3×3 Push Jerk, across
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Clean & Jerk 2-2-2-1-1-1

“Jackie” OR Running Jackie – For time:
Row 1000m OR Run 800m
50 Thrusters 45/35
30 Pullups
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Mobility:
Foam Roll – T-spine, Glutes, Hamstrings, Calves

See you in the gym!
The CrossFit Sudbury Team