Thursday, September 19th, 2013

Hey Folks!

Awesome work on the WOD today!  Powercleans looked smooth, and there were even some PRs in the gym today!

We’ve got some new Tshirts in the works – I think they’re going to be very popular 🙂

I hadn’t mentioned it, but the Olympic Lifting competition is in North Bay – first weekend in October.

Warm up

2 Rounds – 30 second plank, 10 band pulls, 10 squats, 10 hops

Deadlifts 3×3 @65%

For time:
1000m Row
50 Wall Balls
100 Double unders

Mobility:
Stretch – Calves, Hamstrings, Glutes
Foam Roll – Quads, Shoulder internal rotation

See you in the gym!
The CrossFit Sudbury Team