Hey Folks!

Awesome work on todays WOD – you all made it look a lot easier than it looked on the whiteboard!  Getting down with the fitness!

Wednesday night we’re going to do wings at the DogHouse to show James F how much we’ll miss him (he’s moving back to Missisauga).  I believe the plan is 8:15-8:30.  All are welcome!

Warm up

2 Rounds – 10 ring rows, 10 reverse dislocates, 10 inch worms, 10 air squats

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Bench Press 6×1 *PR day –> Have a friend spot you!

Batwings 2x10seconds

For Time:
2000m Row
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1. “Bergeron Beep Test”
Every Minute, On the Minute, for as long as possible, complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
**
2.  Strict Press
EMOMx10:  2 Strict Press
**
3.  C2B Progression
7 sets of 6, :60 rest between sets
We are repeating this C2B Progression.  If you missed it the first time – DO IT now.  C2B Pull ups are a game changer in the Open.  In other words you to have to excel at them to be able to compete.  If you have already completed this entire progression (you can compete 7 sets of 10 unbroken with :40 rest between) then you should repeat it with the next level of difficulty, ie: butterfly or strict or weighted.
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3 Press  EMOM-8

4 Rounds for time:
50 Double Unders
15 Burpees
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Mobility:
Foam Roll – Quads, IT bands, Glutes, T-spine

See you in the gym!
The CrossFit Sudbury Team