Thursday, October 17th, 2013

Hey Folks!

Great work on 13.4 today!  If you did it during the open it was a great time to compare it to your previous scores – sounds like most people PR’d!

Keep the great work going!  Gotta love it when the gym is busy!  Also – grab a t shirt if you haven’t yet, they’re going for the low price of $25 (tax included) and they look great!  Thanks to Vince Roy for the awesome design!

Warm up

2 Rounds – 10 dislocates, 10 reverse dislocates, 10 push up plus, 10 squats, 10 lunges, 10 band pulls

Pull ups 5×5  (strict as possible, or weighted, if possible)
-Superset with-
Ring Dips 5×5 (strict as possible, or weighted, if possible)

ARMAP 10:
6 Handstand push ups
9 Box Jumps (high)
200m Run

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

See you in the gym!
The CrossFit Sudbury Team