Wednesday, September 18th, 2013

Hey Folks!

I love the 4, 8, 12 WODs (in case you didn’t notice).  They’re so good at keeping you moving constantly.  AND most of us did ~40 handstand push ups – which is great for practice.

The Ray Hamilton Classic (Weightlifting meet) is in a couple weeks and a bunch of us are planning on going – Feel free to come spectate or ask about competing.  It’s an official Olympic Weightlifting meet.  So we’ll be doing the Snatch and Clean and Jerk ( 3 attempts to reach your highest lift).  Should be great!

Warm up

2 Rounds – 10 dislocates, 10 spiderman lunges, 10 band pull aparts, 30 second Russian Baby Maker

Back Squat 3×5 @65%

10 Minute AMRAP:
5 Power Cleans (135/95)
10 Push ups
15 Air Squats

Mobility:
Stretch – Quads, Hamstrings, Glutes
Foam Roll – Calves & Hamstrings

See you in the gym!
The CrossFit Sudbury Team