Hey Folks!

Sounds like you guys battled some epic WODs this weekend – keep up the great work! 🙂

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 spiderman lunges, 10 band pulls

[av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-7zo35j’]
[av_toggle title=’Health’ tags=” av_uid=’av-60fkmf’]
Back Squat 2×5

Kettlebell Swings 2×10 Russian, Heavy.

For Time:
5 Handstand push ups
10 Front Squat
20 Slam Ball
40 Situps
20 Slam Ball
10 Front Squat
5 Handstand push ups
Run 400m
[/av_toggle]
[av_toggle title=’Performance’ tags=” av_uid=’av-4umxyf’]
Check www.Competitorstraining.com
[/av_toggle]
[av_toggle title=’Longevity’ tags=” av_uid=’av-1wfus7′]
3 Position Snatch  E2MOM-10  (Ground, above knee, 2inch dip)

For Time:
5 Handstand Push ups
10 Front Squat 135/95
20 Slam Ball 20/10
40 Situps
20 Slam Ball
10 Front Squat 135/95
5 Handstand push ups
Run 400m

*Squats from floor
[/av_toggle]
[/av_toggle_container]

Mobility:
Stretch – Quads/Psoas, Hamstrings, Pecs

See you in the gym!
The CrossFit Sudbury Team