Hey Folks!

Beauty work on the todays 2009 CrossFit Games-esque WOD.  10 rounds from some Folks is pretty impressive. Let’s keep it up!  Tomorrow the Open wod 13.3 gets posted at 8pm – WHO’s excited???

Warm up

2 Rounds – 10 disloctes, 10 reverse dislocates, 10 shoulder external rotations, 30 second hollow rock

Row 2k

3 Rounds for time:
10 Broad jumps (6’/4′)
30 second plank
20 overhead walking lunges (45#/25#)

Stretch – calves, glutes & Cobra

See you in the gym!
The CrossFit Sudbury Team