Thursday, July 4th, 2013

Hey Folks!

Good times today – The WOD was fun and you all did great. It was great for double under practice.

I haven’t heard from anyone just yet – BUT – do you guys have a preference for the running clinic? Let me know if you prefer Saturday or Sunday.

Warm up

2 Rounds – 10 hops, 1 length Bear Crawl, 1 Length Crab Walk, 10 Good mornings

Clean & Jerk
1. 10 Minutes to work up to a heavy single
2. @80% of todays max, 1 Clean + 1 Hang Clean + 1 Jerk x3 (with rest between sets)

12 Minute AMRAP:
4 Overhead Squats
8 Box Jumps
12 Sit ups

Stretch – Quads, Hamstrings
Foam Roll – Calves, Quads

See you in the gym!
The CrossFit Sudbury Team