[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Great work on the WOD today – keep on thrusting those thrusters hahaha.
If you’ve signed up for Catalyst Games, you should check your email for your custom Tshirt link.  If you haven’t, get on it! 🙂
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WARM UP
10 dislocates + 10 weightedÂ
10 ring rows + 10 push up plusÂ
10 spiderman lungesÂ
10 tuck jumps
HEALTH
Batwings 2×15 secondsÂ
*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.Â
**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂
15 Ring rowsÂ
15 Wall BallÂ
15 Kettlebell Swings
LONGEVITY
3 Rope Climbs*Â
6 Handstand Push upsÂ
12 Deadlifts 225/155Â
24 Box JumpsÂ
48 Double UndersÂ
*scale w/ 9 strict pullups
COOL DOWN
Foam Roll – T-spine, Glutes, HamstringsÂ
Stretch – Pecs, Shoulders, QuadsÂ
*Hit the important spots (for you) if you’re low on time!
[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]