Wednesday, July 3rd, 2013

Hey Folks!

Great work on todays WOD – it was a good time 🙂

Let’s keep up the energy and fun times with more awesomeness!

James’ Running Clinic – not this weekend but the next – do you guys have a preference on Saturday OR Sunday?  Let the coaches know!

Warm up

2 Rounds – 10 push up plus, 10 ring rows, 30 second Russian Baby Maker, 10 inch worms

Press 3×5 @ 75%  *DOn’t forget your warm up sets!

5 Rounds for time:
200m Run
5 Front Squats
21 Double unders

Mobility:
Foam Roll – T-Spine, Quads, Glutes
Stretch – Pecs

See you in the gym!
The CrossFit Sudbury Team