Wednesday, July 17th, 2013

Hey Folks!

Great work today on the WOD – you didn’t expect to get 4-5 minutes of planking in, but then you did… and you didn’t even notice (maybe).

We’re just over a week away from the CrossFit Games!  Exciting!  The games are streamed live over the internet over the weekend for free.  Check it out if you get the chance.

While the new fan didn’t make the gym into an ice cave, it did provide a much needed breeze.  I think it’ll be sticking around full time.

Warm up

2 Rounds – 10 inch worms, 10 spiderman lunges, 10 ring rows, 10 tuck jumps

Clean & Jerk 2-2-2-1-1-1 (increase weight each set)

5 Rounds for time:
5 Overhead squats
10 toes to bar
15 Box jumps

Stretch – Hamstrings, Shoulders
LaX Ball – ROtator cuff

See you in the gym!
The CrossFit Sudbury Team