Friday, October 17th, 2014

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

It’s a WODDY WOD!  Yeah!  Dooooooo it :)[/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=Sq1gNMOqfM0″][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

Warmy Warm up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.

HEALTH

Health – Press & Pull ups
Press 2×5 

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.


LONGEVITY

Row Repeats
3 Rounds: 
500m Row 
2min REST 
*Set rower to distance interval w/ 2min REST 

Post Score as your best 500m (though note your worst as well)


METCON – BOTH

Box Jump – Slam Ball AMRAP
10 Minute AMRAP of the following: 
10 Box Jumps (24/20) 
10 Slam Balls (30/20)

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]