[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Awesome work today!  Thanks for the Lemons from the Lulu Lemon pop-up for coming out and rocking a 1/2 Karen today!  ALSO, big congrats and welcome to Ali S and Steph L who both finished their Fundamentals today!  Killed it!  Say hi the next time you see them in the gym! 🙂

 [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=mo00eVgrGQM”][vc_column_text]Warm up

2 Rounds – 10 Reverse Dislocates, 10 weighted reverse dislocates, 10 inch worms, 10 overhead squats[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Bench Press 2×5

Batwings 2×15

AMRAP – 12 Minutes:
7 Wall Balls
14 Kettlebell Swings
7 Push ups
14 Sit ups[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]

1. “Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

2. Gymnastic Skills
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU

3. Strength
4×10 1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side)

[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]EMOM – 12 Minutes:
ODD – 3 Bench Press @75%
EVEN – 5 strict Weighted Pullups*
*scale as needed

AMRAP – 12 Minutes:
7 Handstand Push ups
14 Deadlifts 185/115
7 Ring Dips
14 Box Jumps 30/24[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Foam Roll – Quads, IT bands, Hamstrings, Calves, T-Spine[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]