CrossFit Sudbury – 24042017 – Donkey Strength

Hey Friends!

Monday!  The start of another amazing week.  Seems like folks are getting excited for Murph – Just a reminder that we’ll be doing Murph on May 29th (Memorial Day – an American holiday).

We’re in a Snatch, Back Squat, Bench Press cycle right now (we do those lifts every 6 days, so you might not hit ALL of them, but you shouldn’t always be missing certain ones).  Hope you’re enjoying it – I know that personally, I’m feeling pretty good and able to progress AND recover (though I’m not working out every day – maybe 4-5x per week).

Coaches Notes:

Donkey Strength!  This is a straight up stamina/cardio burn.  Attack everything and waste no time transitioning.  Don’t forget to breathe or everything will catch up with you very fast.  5:30am-ers, we’ll be doing the WOD after the warm up, and then moving on to the cash out (not the typical reverse order).  On the Cash out – It’s going to be a test of your grip strength – don’t throw the KB at anyone please 🙂

Metcon – Donkey Strength:

30-25-20-15-10-5 for time of:
Slam Balls (30/20/10)
Double Unders
Calories on the Airdyne

Grip Strength Cash out:

2 Rounds For reps:
1 Minute R Arm Farmers Carry (70/50)
1 Minute L Arm Farmers Carry (same)
1 Minute Russian KB Swings
1 Minute Rest