Tuesday, October 1st, 2013

Hey Folks!

Great work on todays WOD – You’re all going to have some strong QL’s (a muscle in your low back/core)

I’m looking forward to some sleep and to dig in deep on the clinic and new programs coming out in the next week or two!

Happy to be back!  SO awesome seeing you guys kick butt today!

Warm up

2 Rounds – 10 inch worms, 10 band pulls, 10 hops, 10 push up plus

10 Rounds:
Handstand hold 30 seconds, rest 30 seconds

For time:
1000m Row
Then,
2 Rounds:
30 Sit ups
30 Box Jumps

Mobility:
Stretch – Quads, Calves
Foam Roll – T-spine, Calves, Hamstrings

See you in the gym!
The CrossFit Sudbury Team