CrossFit Sudbury – 24102017 – Mini-Annie + Kettlebells

Hey Folks!

Great work today on the “sprint”/toes to bar workout!  You guys can MOVE.  Make sure you’re checking out the calendar in the kitchen area, as well as the announcement whiteboard to make sure you’re up to date with goings-on in the gym – Lots of fun stuff coming up!

If you haven’t signed up for the “Hopper Games” – get on it.  A few fun/competitive WODs and then some beers with your friends is a great way to spend some of your Saturday!

Wednesday night – Todd is speaking about how to build/cultivate a healthy mindset – Come on out make some serious mental gains!

Coaches Notes:

Some decently heavy cleans and lots (hopefully) of ring dips.  Feel free to sub in the dip bars for these as the goal is strength acquisition.  Stay over the bar in the hang position, and make sure you’re driving those feet into the floor and FINISHING – all the way UP and BACK.  The WOD should be a fairly quick one again – get after it! 🙂

Strength work:

5 Sets:
3 Hang Cleans @70%
Max ring dips

Conditioning – “Mini-Annie + Kettlebells”

40-30-20-10 for time of:
Kettlebell Swings (Russian, 50/35)
Double Unders
Sit ups

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