CrossFit Sudbury – 26012018 – “Dudebro”

Hey Folks!

Great work today on all the DT PR’s as well as some good team efforts!  One more day in the week – Time to lace up those sneaks and get after it.

Coaches Notes:

Get a heavy barbell and put it on your back. That’s what todays strength is about. Then we’re into a bit of a sprint on the WOD. The Box jumps should give your arms a rest, and the pushing in the HSPU’s shouldn’t take away from your ability to pull up. If you need to break things up into sets, do it early.


Back Squat for load:
Add weight each set. Start ~65%, end ~85%.

Conditioning – “Dudebro”

3 rounds for time:
21 Pull ups
15 Box Jumps (24″/20″)
9 Handstand Push ups (if you can do 9 unbroken, add a deficit)

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