Friday, October 18th, 2013

Hey Folks!

Great work on todays WOD! Nice to see a good number of Folks rocking our new shirt – We’ve gone red this time but people are demanding MORE colour! Maybe for right around Open time? We DO need to work on making some hoodies for the near future. Zip ups or pull over? Pull over seems to be the current favourite.

We will be doing the WOD “Luke” on Saturday (and Sunday for those who don’t make Saturday).  Check out the website http://www.liftupluke.com/#about for more info about it!

Keep up the great work!

Warm up

2 Rounds – 10 Yoga up/down dogs, 10 spiderman lunges, 10 band pull aparts, Foam roll tight spots

Snatch 5×1 (5 sets of 1)  *Work up to a moderate weight you are fairly confident you can hit for 5 singles.  probably about ~80%

5 Rounds for time:
30 Double Unders
10 pistols
30 second plank

*Compare to June 28

Mobility:
Stretch – Calves, Quads, Glutes
LaX Ball – Rotator Cuff, Traps

See you in the gym!
The CrossFit Sudbury Team