CrossFit Sudbury – 23112017 – Come in like a wrecking ball

Hey Folks!

Pow Pow!  Here’s the WOD

Current Challenge – Plan your cheat meals – be reasonable about them – and plan a high quality meal for the meal after your cheat meal.

I used to watch Wok with Yan and Yan can Cook all the time as a kid.  I might have to pick up cable just so I can watch the food network again…

Coaches Notes:

Lots of front squats to help with some recovery/hypertrophy.  Followed by a bit of a longer grind with some higher rep push ups and wall balls.  Keep chipping away and have some fun with it!


Every 90 seconds for 5 rounds:
7 Front Squats @60%

Conditioning – “Come in like a wrecking ball”

40-30-20-10 Reps, For Time:
Push Ups
KB Swings (50/35, Russian)
Wall Balls (20/14)

Time Cap = 20 min

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