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5 rounds
14 Dumbbell Snatch (7/7)
1 Minute Plank
50 Double Unders

General Warm Up
1 minute Singles
1 minute Good Mornings
:30 Arm Circles Forward
:30 Arm Circle Backwards
:30 Up and Back
:30 Hugs
:30 One Up One Down
1 minute Sumo Stance Good Mornings
1 minute Singles

Dumbbell Snatch
10 DB Deadlift
10 DB Swing or High Pull
10 DB Push Press (5/5)
10 Hang DB Snatch
10 DB Snatch

Double Under
:15 Singles
:15 High Singles
:15 Double Taps
:15 Double Unders

:30 Low Plank (on elbows)
:30 High Plank (top of push-up)

WOD Modifications
Decrease rounds- 3 or 4 Rounds Decrease reps- 10-12 DB Snatches,
:30-:45 Plank, :30 Jump Rope DB Snatch- DB clean, DB Push Press, DB Deadlift,Odd object ground to overhead, tuck jumps Plank-1 min core exercise
Double Under- :30 of Double Unders, Single Unders, Jumping Jack, Line Hops, Double Taps

WOD Guidance
Smooth and steady on snatches and double unders! Pick a weight you can hold onto for the snatches. Break up plank hold into manageable sets.

Question of the Day
Would you rather always have the same song stuck in your head or alway have the same dream at night?

Athlete of the Month
Congrats to Ellie Matos on being our Athlete of the Month for April! We asked here a few questions below to get to know her a little better! Congrats Ellie!

1. When did you start CrossFit?
I started CrossFit in September! I had just moved back to Sudbury after graduating from college and wanted to get stronger and healthier. My sister and dad have both done CrossFit for a while and had been encouraging me throughout college to try it. I have loved being part of the Tilt community and I have learned SO much from everyone (especially Coaches Mick, Casey, James, and Eddie). CrossFit has helped me grow tremendously as an athlete and a person.
2. What is your favorite food?
My favorite foods are tacos (especially with carnitas and guacamole on the side) and pizza from my dad’s pizza oven.
3. If you could choose a superhero power, what would it be?
I think it would be cool to be able to fly or to run at super-speed.
4. You just won a million dollars! What is the first thing you would purchase?!
I would use the money to travel the world (once it’s possible)!
5. What is your favorite activity to do outside of the gym?
I’m a big fan of hiking, biking, reading, and spending time with my friends.
6. What is your favorite crossfit movement?
I love Olympic Weightlifting and burpees!
7. If you had any advice to give someone thinking about trying CrossFit what would it be?
I would tell people to take a free class and try it out! I loved my first workout at Tilt and it got me very excited to come back – I hope other people have this experience as well.  I would also advise people to show up consistently be open to being coached. Since many of the CrossFit movements were very new to me, the Tilt coaches helped me learn how to workout safely. I think that good coaching and an openness to learning are super important if you want to have a good CrossFit experience.

Box Brief
“Guess that Song” with Coach Tully at 7:30PM!
“Guys Night” with Coach Mick, Saturday at 6PM!

Tabata Time


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