Wednesday, September 17th, 2014

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

Great times today – Looked SUPER fun, I might have to try some of it tomorrow (didn’t manage to sneak it in today… sad face…) Although todays WOD looks amazing too. I never know whether to write today or tomorrow since I’m posting tomorrows WOD today… kind of a chicken-egg situation there.

You guys are doing unbelievable lately! Keep up the greatness. Keep striving to improve your form a little bit more, to tighten up your core a little bit more, and to up your pace just a little more. It doesn’t hurt that much to go just a little bit faster/better quality/heavier. Use your brain first and foremost, but challenge yourself because you’re likely to do better than you think you will![/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=uJD5-R_HPCc”][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

Clean E2MOM-12

Every 2 minutes for 12 minutes perform:
3 Position Clean (Hips, Knees, Floor)

3RM Back Squat

10 Minute timer to establish a 3 Rep Max Back Squat

Regional-y

3 Rounds for time:
3 Rope Climbs
400m Run

COOL DOWN

Squat GPP cool down

Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads

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