Thursday, August 21st, 2014

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

Keep on keeping on!  You guys are the best.  Word to the wise – when apples start falling off your apple trees, it’s time to pick up the apples that fall off the tree… and probably the ones still on it.  Also, apples are heavier than you’d think.  Bang-Pow![/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=sqWOmGEwJCo”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Shoulder warm up
2 Rounds: 
10 Reverse Dislocates + 10 weighted 
10 inch worms + 10 push up plus 
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

HEALTH

Front Squat 2×5
Elbows up, heels down, knees out, chest up, tight core.

Deadlift 2×5
Chest up, Shoulders back, core tight.

Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of: 
9 Deadlifts 
12 Push-ups 
15 Box jumps

LONGEVITY

Skill EMOM
Every Minute On the Minute for 12 minutes: 
ODD Minutes – 8 Ring Pushups 
EVEN Minutes – 5 Toes to bar

Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of: 
?9 Deadlifts (155/105)? 
12 Push-ups? 
15 Box jumps (24/20)

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine 
Stretch – Calves, Forearms, Hamstrings

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]