Wednesday, August, 27th, 2014

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

I wish we had a highlight reel of all the nice things said while doing the 10 minute squat challenge.  It wouldn’t be PG-13, that’s for sure.

Awesome work folks!  Keep attacking those WODs!  A little side note – If you have something in particular you want to work on, between sets of the strength work is a good time to bang out some unbroken double unders, kick into a handstand, work on squat therapy/mechanics, or any of a bunch of other movements.  If you want to sneak a little extra work into your hour in the gym, that’s a great time to do it!  AND NOW, YOU KNOW.[/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=dvBdv1J5LeI”][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

Clean Warm up
2 Rounds: 
10 dislocates + weighted dislocates 
10 hops + 10 Tuck jumps 
10 russian KB swings (snappy hips!)

LONGEVITY

Heavy Clean & Jerk single
12 minute clock to hit a heavy, single Clean & Jerk 

*Rest as needed between sets!


Beauty AMRAP
As Many Rounds & Reps as possible in 10 Minutes of: 
2 Muscle Ups* 
4 Toes to Bar 
8 Front Squats 135/95 
16 Kettlebell Swings 50/35 

*scale with 4 strict pull-ups & ring dips


PERFORMANCE BONUS

400m Ball Run
Run 400m while carrying a Med Ball (20/14)

COOL DOWN

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes 
Stretch – Hamstrings, Calves, Pecs, Forearms

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