Tuesday, June 17th, 2014

Hey Folks!

Good work on todays WOD – I think secretly the Health WOD was just as difficult as the Longevity WOD.  It’s hard to give everything on the rower for 3 minutes, and then do it again! 🙂 but then… Thrusters are kind of like a trump card.

Warm up

2 Rounds – 10 dislocates, 10 air squats with 3 second pause in the bottom, 10 spiderman lunges, 10 Band Pulls


Bench Press 2×5

BatWings 2×20 seconds

15-12-9-6-3 For time:
Goblet Squats
Ring Rows (challenge yourself on these ones)




5 Press EMOM-10 @65%

21-15-9 for time of:
Back Squat (135/95)
HandStand Push ups

Foam Roll – Glutes, T-spine
Stretch – Quads/Psoas, Pecs

See you in the gym!
The CrossFit Sudbury Team