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CrossFit Sudbury – Training – 02092015

Hey Folks!

Here’s the WOD!  I’m going to bed – see you in the AM!

WARM UP

Snatch Warm Up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps

LONGEVITY

Epic Snatch Complex E2MOM
E2MOM-10:
1 Power Snatch +
1 Hang Snatch +
1 Snatch +
2 Overhead Squats

METCON

DeadLift-HSPU WOD
10-8-6-4-2 for time of:
Deadlifts (255/163)
Handstand Push ups

You can scale up the deadlifts and do the HSPU either strict or from a deficit (or both) to make them more challenging.

COOL DOWN

Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team