Hey Folks!

Great work on today’s WOD – great squatting too. If it seemed light, it’s because it’s the beginning of a new cycle. Lets keep the awesome train going.

The new OnRamp folks did great! Awesome to have the new faces in the gym giving their all. See you all on Wednesday! You’ll be sore, but it’ll help to loosen you up – I promise.

Try to make sure you’re signing up online – let me know if you have any issues with the online scheduler.

Warm up

2 rounds – 10 dislocates, 10 ring rows, 10 tuck jumps, 10 burpees

E1M-10 (Every minute for 5 minutes)
5 Pendlay rows @ 60% of your clean 1RM

“Lisa”
For time:
800m run
5 power cleans
10 handstand push ups
15 slam balls
10 power cleans
15 handstand push ups
20 slam balls
15 power cleans
20 handstand push ups
25 slam balls
800m run

Mobility:
Stretch – biceps, calves
LaX ball – rotator cuff, Glutes

See you in the gym!
The CrossFit Sudbury Team