Thursday, September 12th, 2013

Hey Folks!

There were some great times on todays WOD and someone is yet to beat Renee’s 72 thrusters.  Yeah, you read that right… 72 is nuts.

New Tshirt order is going in soon.  They’re going to be great!  We’ll order the same sizes more or less as last time and hope that there’s one available for everyone.

Warm up

2 Rounds – 10 dislocates, 10 reverse dislocates, 30 second russian baby maker, 10 tuck jumps, 10 second superman hold x3

three rounds – 200m Sprint.  Walk back, catch your breath.

10-1 for time of:
Shoulder to Overhead
Pull ups
Box Jumps

Foam Roll – Quads, IT bands, Calves
LaX Ball – Pecs, Traps, Glutes

See you in the gym!
The CrossFit Sudbury Team