Hey Folks!
Enjoying that Thursday Benchmark WOD? It was a beauty – Really good times, if I recall correctly! You guys are getting better at Double unders too eh? Practice practice practice!
It’s a weekend! I’m gone but Kristin and James will take care of you guys this weekend. I’ve got 2 more weekends before I’m allowed to stick people with needles (acupuncture). Gooooood times!
you may have noticed a playpen in the front – We’re collecting baby stuff for Infant Food Bank! Bring in Food, Diapers, Clothes, Toys, Or other baby stuff that is new or used but clean.
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WARM UP
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
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.
LONGEVITY
1 Strict Press + 1 Push Press + 1 Push Jerk – 75-85%
METCON-BOTH
5 Front Squats 135/95
5 Strict Pullups
20 Situps
COOL DOWN
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
The CrossFit Sudbury Team