Wednesday, April 10th, 2013

Hey Folks!

Record day at the gym today – so many smiling faces, it was awesome!  Let’s keep it up and get more of Sudbury fit!

RX rope order is going in at the end of this week – make sure I’ve got you on the list if you want to get a rope – I don’t know when we’ll be ordering them again.

Warm up

2 Rounds – 10 dislocates, 5 clapping push ups, 30 second hollow rock, 30 second russian baby-maker

E2M-10 (Every 2 minutes for 10 minutes):
2 Snatches @ 70% (FULL Snatch – if you must, powersnatch and ride it down into the squat)

21-15-9 for time:
Power Clean (135/95)
Burpees

Stretch – T-spine
Foam Roll – T spine, quads & IT bands

See you in the gym!
The CrossFit Sudbury Team