Hey Folks!

Great work on todays WOD – I’m thinking I’m making good wods that are easy to continuously work with, but I think maybe you guys are just getting fitter.

Vince is going to be filming in the gym tomorrow morning – The more people that can come out the better the gym and film will look 🙂 Please come out and show your support for your favouritest gym in the world! It would be very much appreciated.

So I’m loving the suggestions!  Womens oly shoes won’t be available until December/January (sorry).  Nano 3’s are coming in soon, I’ll let you know when they’re available for order.

Keep smiling and being awesome!  The long weekend is coming up!

Warm up

2 Rounds – 30 second hollow rock, 30 second superman, 10 dislocates, 10 air squats

1 Clean + 1 Hang Clean E2M-10 (every 2 mins for 10)  @70-75%

3 Rounds for time:
400m Run
5 Deadlifts
10 Wall Ball

Mobility:
LaX Ball – Traps & rotator cuff
Foam Roll – Glutes & Lats

See you in the gym!
The CrossFit Sudbury Team