Monday, June 23rd, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Sounds like you guys battled some epic WODs this weekend – keep up the great work! :)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_column_text]Warm up
2 Rounds – 10 dislocates, 10 overhead squats, 10 spiderman lunges, 10 band pulls[/vc_column_text][vc_video link=”https://www.youtube.com/watch?v=XBgf3GKgV78″][vc_accordion collapsible=”yes” active_tab=”false”][vc_accordion_tab title=”Health”][vc_column_text]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[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check www.Competitorstraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Lengevity”][vc_column_text]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[/vc_column_text][/vc_accordion_tab][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]Stretch – Quads/Psoas, Hamstrings, Pecs

See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]