Friday, March 8th, 2013

Hey Folks!

Great work with today’s WOD. Amazing performances by Craig, Megan, Lucas, Paul, Alicia & Nat on 13.1! Some inspiring work – I’m fired up to give it my all, and I think everyone else who watched those workouts is too!

I’ve had some calls and emails from folks from other gyms if they can come do the open wods at the gym. The drop in fee is $15 each visit. You can check the schedule on the website here, or through the scheduling software online. Come on out – we love visitors!

Warm up

2 rounds – 10 dislocates, 10 reverse dislocates, 30 second t-spine, 2 Spider-Man lunges/leg, 5 jumping squats

Burgener warm up

Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

Stretch – t-spine, Glutes & shoulders

See you in the gym!
The CrossFit Sudbury Team