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.

Strength:

Back Squat for load:
3-3-3-3-3-3
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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