Hey Folks!

Way to power through todays WOD – it looked like a lung and forearm burner. So the open WOD has been released! We will be making a “thing” of it on Saturday, but are able to run it all week – whenever works best for you. Just make sure you let your coach know you need to be judged for the Open.

Bring your friends and family out to cheer you on if you’d like – it should be a fun time

Warm up

2 Rounds – 10 dislocates, 10 push ups, 10 tuck jumps, bear crawl across gym.

Back Squat 3×5 @70%

21-18-15-12-9-6-3 for time of:
Box Jumps (20″/16″)
Pendlay Rows (95#/65#)

Stretch – Quads/Psoas, Pecs & Calves

See you in the gym!
The CrossFit Sudbury Team