Hey Folks!

Holy moly the open WOD is kinda similar to today (Wednesdays) WOD.  Kinda what I was hoping NOT to do haha, but I can’t help it if CrossFitHQ takes their open wods from me.

It’s looking like it’ll be a really fun WOD to do (and to watch) – Some Folks are forced to do it earlier in the week, others may choose to.  Either way, we’ll have people out on Saturday to do it and have your friends and family out to cheer you on!  It’ll be super fun!

Warm up

2 Rounds – 10 Dislocates, 10 reverse dislocates, 10 shoulder external rotations, 10 lunges

Pull ups 7-7-5-5-3-3

3 Rounds for time:
25 Kettlebell swings
25 Sit ups

Stretch – Glutes, Russian baby maker & Shoulders

See you in the gym!
The CrossFit Sudbury Team