Hey Folks!

Great work on todays WOD – Benchmark Thursdays continue!  You guys are awesome – There may be some concerns about total training volume, but don’t worry, we’ve got your back!  We’re keeping the benchmarks reasonable when they need to be and challenging when they need to be!

Warm up

2 Rounds – 10 Dislocates, 10 inch worms, 10 Spiderman lunges, 10 pull aparts

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

Pull ups 2×5

AMRAP – 15 Minute:
2, 4, 6, 8, 10, 12, 14…
Kettlebell Swings
Burpees
Sit ups
[/av_toggle]
[av_toggle title=’Performance’ tags=” av_uid=’av-402rhf’]
Something awesome… Check www.CompetitorsTraining.com
[/av_toggle]
[av_toggle title=’Longevity’ tags=” av_uid=’av-26cxqb’]
3 Back Squat  –  EMOM-8 Minutes  *Go a little heavier if you’re feeling good 🙂

AMRAP – 15 Minute:
2, 4, 6, 8, 10, 12, 14…
Deadlift 155/95
BarHop Burpees
Sit ups
[/av_toggle]
[/av_toggle_container]

Mobility:
Foam Roll – IT bands, Adductors, Glutes, Quads, T-spine

See you in the gym!
The CrossFit Sudbury Team