Friday, March 15th, 2013

Hey Folks!

Great work on todays WOD – it was a quick one (it was designed to be quick).  Nice little wod to beat up on the posterior chain and “core” but not so bad that it wrecks you for 5 days.

Some awesome efforts have already gone down for 13.2 – I expect many more to come.  It’s a fun one that will require a lot of heart.  Right when you want to stop and rest is when you should be picking things up and moving again.  Don’t let the “little hater” inside your head slow you down and convince you to rest more than you need.  You can do it… keep moving.

Warm up

2 Rounds – 10 hops, 5 spiderman lunges/side, 10 toe touches/leg, 10 dislocates

Pendlay Row 3×8 @60% of your Press 1 rep max

CrossFit Games Open WOD 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20″ box

Stretch – Hamstrings, Calves & Quads

See you in the gym!
The CrossFit Sudbury Team