Hey Folks!

Todays WOD looked like a good gasser.  I still got dirty looks though…. oh well! 🙂

Al got his first muscle up today!  And it looked pretty easy too!  (video will be posted at some point)  Congrats Al!  (also congrats to Bud who “tried” a muscle up… then did one strict… oops!)  This year we’re just playing possum with the Canada East Region… Next year we make our move.

Warm up

2 Rounds – T spine stretch, squat hold with ankle bias, 10 dislocates, 5 push ups + 5 push up plus

Power Clean 2-2-2-2-2  *work with moderate weight… concentrate on snappy hips and crisp landings

CrossFit Games Open wod 13.3:
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups (sub in pull ups and ring dips if need be – not for the open competition though)

Stretch – Quads, Pecs, Shoulders

See you in the gym!
The CrossFit Sudbury Team