CrossFit Sudbury – 13092017 – Espresso

Hey Folks!

Mandie programmed a beauty WOD – it was a jerk WOD, and then a toes to bar WOD.  SUPER fun – and we had some awesome vibes in the gym all day.  Stoked about all the heavy squats and deadlifts.  We’re looking GOOD folks – we’re going to be seeing some awesome upticks in performance (and we already are).

COME TO THE ROWING DAY 🙂  a bunch of folks couldn’t make lunch afterward – so we’re cancelling that part, and covering the rest of the cost – so it’s Free! (Thank Emily about that) and if folks want to grab food after that – we can go then 🙂

Coaches Notes:

Weighted pull ups and some sexy hollow rocking.  KB swings and DU’s on the WOD should be “easy”.  Crank through them and try to keep the push ups one set, or plan to break the push ups up before you fail.  Have fun.

Pulling & Core:

7 Sets:
3 Weighted pull ups (or strict ones, if you’re working on building up to weighted)
15 hollow rocks

Conditioning – “Espresso”

5 Rounds For Time:

30 Double Unders
15 Push Ups
15 KB Swings (50/35)

Scale up: 5 HSPU, (70/50)

Compare to Feb, 23, 2017

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