Thursday, June 5th, 2014

Hey Folks!

The event approaches!  Are you ready for the battle?  If I were doing it, I’d go easy on tomorrows WOD (Thursday) and spend Friday mobilizing and making sure I could achieve quality range of motion.  It’s going to be a blast – I’m a little jealous that I can’t compete!

We’ll see you in the gym tomorrow – check out the picture for the hint for the last WOD!

Warm up

2 Rounds – 10 Band pulls, 10 walking lunges, 10 inch worms, 10 push ups + the plus part

Health

Front Squat 2×5

Deadlift 2×5

12 Minute AMRAP:
4 Push Presses
8 Kettlebell Swings (Russian)
12 Sit ups

Performance

1.  Metcon
1k Row, followed by:

21-15-9:
KBS, 70/53
Burpees
**
2.  EMOMx10

Odd:  Power Clean + Hang Squat Clean + 3-5 Front Squats – you choose the weight
Even:  3-6 Muscle ups

Longevity

Bench Press
3 EMOM-10

“Mary” – AMRAP – 20 Minutes:
5 Handstand Push ups
10 Pistols
15 Pull ups

Mobility:
Foam Roll – T-Spine, Glutes
LaX Ball – Rotator Cuff, Traps

See you in the gym!
The CrossFit Sudbury Team