Hey Folks!

Awesome work on the Canada Day WOD!  It’s so fun when there’s such a large group working out at the same time.  Let’s keep it up, Eric has some challenging WODs planned for us this month!

Reminders:

• Please sign in on the laptop when you arrive – We’re working on optimizing the schedule and this data is going to be helping us with making decisions!
• For the Class times – show up on time, or early if you’d like.  We will be starting the strength portions typically around quarter after and the WOD typically half past.
• If you’re working on weaknesses, working on homework from your coach, or doing your own super secret squirrel program, then make sure you’re out of the way and not monopolizing equipment that is needed for the class, please.

Warm up

2 Rounds – 10 reverse dislocates, 1 minute Squat Therapy, 10 hops, 10 tuck jumps, 10 pull aparts

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Bench press 2×5

Batwings 2×15 seconds

AMRAP – 8 Minutes:
8 Kettlebell Swings
8 Burpees
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Check www.competitorstraining.com
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1 Clean + 2 Front Squats
E2MOM-10
*if you cannot squat clean, then do 1 power clean and 3 Front Squats

AMRAP – 8 Minutes:
8 Kettlebell Swings 50/35
8 Burpees
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Mobility:
Stretch – Forearms, Quads/Psoas, Calves, Shoulders
LaX Ball – Glutes

See you in the gym!
The CrossFit Sudbury Team