Friday, September 27th, 2013

Hey Folks!

Great work on today’s WOD – I wish I was around to watch more of them today. Luckily, our other awesome coaches were there to witness you guys crushing extreme.

I’m away for the weekend, but I know you guys will continue kicking butt in the gym until I’m back. Have fun!

Warm up

2 rounds – 10 dislocates, 10 squats, 10 hops, 10 tuck jumps

Jerk 2-2-1-1-1-1

4 rounds for time:
3 deadlifts (255/133)
9 box jumps (24/20)
12 overhead walking lunges (45/25)

Stretch – hamstrings, low back (knees to chest – laying on back)
Foam roll – quads, IT bands

See you in the gym!
The CrossFit Sudbury Team