[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Sorry about the repetitive movements today! The WOD was going to have muscle ups in it again and I needed to put a benchmark in… I should have looked further back in the programming (than 1 day!) I’ll take a closer look going forward… however… how many of you crushed extreme despite the similar WOD??? Sneaky sneaky.[/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=0zooJN9yEaQ”][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
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
HEALTH
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
15 Slam balls
Run 300m
15 Ring Rows
Run 300m
15 KB swings
Run 300m
LONGEVITY
5 Back Squats at 70%
15 Snatch 95#
Run 400m
15 Hang Power Cleans
Run 400m
15 Front Squats
Run 400m
COOL DOWN
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]