Hey Folks!

Holy Wall Balls Batman!  Great work on the WOD today – I witnessed some solid PRs, and even a few muscle ups!  150 Wall balls is tough to do, until you do them – then looking back, “ah that wasn’t so bad!”

You guys are doing awesome… Please continue to:

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Warm up

2 Rounds – 10 dislocates, 10 inch worms, 10 band pulls, 10 Spiderman lunges

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Press 2×5

Pull ups 2×5

3 Rounds for time:
400m Run
21 Goblet Squats
15 Sit ups
9 Pull ups
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1.  Front Squat
10×3, across
**
3.  Press
5×3 Push Press, climbing
**
3.  “Team Nukes”
Teams of 2 complete:
8 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 8 minute mark start:
10 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)
at the 18 minute mark start:
12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
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E2MOM – 8 Minutes:
3 Strict Press + 3 Push Press + 3 Push Jerk

7 Rounds for Time:
7 Toes to Bar
7 Pistols/side
7 Clapping Pushups
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Mobility:
Stretch – Pecs, Forearms
LaX ball – Pecs, Traps

See you in the gym!
The CrossFit Sudbury Team!