Hey Folks!
What a beauty WOD. You guys all crushed me. Why’d I have to make you all so fit. Great work though! 2 more days to the CrossFit games! Get your names in as I’m just going to contact whoever is “in” to choose their people tomorrow. I’d like to do it as a lottery…. though that might be tough to do without doing it in person. SO, For those of you who are IN, can you email me a list of the athletes you’d like to choose, in order please?
Head to http://games.crossfit.com/leaderboard to check out the roster and email me your pics please 🙂
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WARM UP
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
*Add 5 pounds to last sessions deadlifts.
*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)
Minutes 1-5:
1 Snatch + Power Snatch @ 70%
Minutes 6-10:
2 Snatch Grip Deadlifts @110%
Score your Snatch weight and add a note of the weight you use for your deadlift.
50 Double Unders
Bear Crawl 2 lengths of gym
20 Wall Balls 20/14
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
The CrossFit Sudbury Team