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

It’s the Friday before the long weekend!  Kill it a little extra hard and have an awesome weekend![/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=37XDla9OQhU”][vc_column_text]Warm up

2 Rounds – 10 Dislocates, 10 weighted Dislocates, 10 Goblet Squats with pause in the bottom, 10 KB swings[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Press 2×5

Pull ups 6×3 (if you were successful with the 6 sets of 2 last week, do 6 sets of 3, if not, stick with 6×2)

Tabata Fun!
*4 Minutes per movement – completing all of that movement before moving on to the next*
Ring Rows
Push ups
Sit ups
Squats

Score is your lowest amount of reps per exercise.[/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=”Longevity”][vc_column_text]EMOM-10 Minutes:
1 Strict Press
2 Push Press
3 Push Jerks

TABATA
Squats
Double Unders
HR Pushups
Double Unders
*4min/movement

Score is adding up lowest round per movement
Eg.
12 squats
15 D/U
4 Pushups
12 D/U
Score:    43[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Shoulders, Pecs, T-spine, Glutes[/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]