Wednesday, October 16th, 2013

Hey Folks!

Great work on todays WOD – apparently people are getting tired of lunging?  but your quads, butt and most of the rest of you will love you for them!

CrossFit Kids (12-18) starts Wednesday night!  Athletes can sign up whenever they like – but we are currently capping the class at 6.

T shirts are in the building!  They’re $25 each (tax included) and they look great.  Same brand and wear as the others.

Warm up

2 Rounds – 10 inch worms, 10 ring rows, 10 toe touches, 10 good mornings, 10 dislocates

Deadlift 5×2 @65%  *concentrate on perfect form and speed bringing the bar up.

Open WOD 13.4
7 Minute AMRAP:
3 Clean and Jerk
3 Toes to bar
6 clean and jerk
6 toes to bar
9 clean and jerk
9 toes to bar

Stretch – forearm flexors, calves, glutes
Foam Roll – Glutes, Hamstrings, T-spine

See you in the gym!
The CrossFit Sudbury Team