Hey Folks!

That looked like a super fun WOD – I had to scale it as my knee was feeling a little wonky.  Gotta know when to dial it back and when to push on, right?

This Thursday, we’re going to have a projector (thanks Sophski!) to show the Open WOD 15.1 unveiling!  Rich Froning versus Matt Fraser!  Should be a good time!  Come check it out!

Kristin is completing the next instalment for your FMS scores tomorrow night!  Be there or be square!  You guys might be able to use the next piece of Performance Enhancement before the Open WOD is released.

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Warm up
2 Rounds – 10 dislocates, 10 Pull aparts, 10 Spiderman Lunges, 10 push up plus

Health
Press 2×5 (2 sets of 5)
Pull ups 10×1 (10 sets of 1)

Longevity
12 minute timer to find your Bench Press 1 rep max!  Have a spotter!  Know how to be spotted!  You still keep pushing, the spotter just helps you!

Metcon
Double Under Surfer on Acid – 3 Rounds for time:
75 Double unders (scale to 100 single skips, not 225)
21 Burpees

Cool Down
Stretch – Quads, Calves
LaX Ball – Calves & Achilles tendon, Pecs

See you in the gym!
The CrossFit Sudbury Team