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

[av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-7j0dmz’]
[av_toggle title=’Health’ tags=” av_uid=’av-5hek4b’]
Bench Press 2×5

BatWings 2×20 seconds

15-12-9-6-3 For time:
Goblet Squats
Ring Rows (challenge yourself on these ones)
[/av_toggle]
[av_toggle title=’Performance’ tags=” av_uid=’av-3iiou3′]
Rest
[/av_toggle]
[av_toggle title=’Longevity’ tags=” av_uid=’av-1tm9d7′]
5 Press EMOM-10 @65%

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

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

See you in the gym!
The CrossFit Sudbury Team