Wednesday, October 23rd, 2013

Hey Folks!

Great work on todays WOD – it looked like a killer.  Glad/Sorry to say I didn’t partake 😉

CrossFit Kids continues Wednesday night (12-18 year olds) – We’re going to make beasts out of these kids! (in a good way)

Anniversary WOD this saturday at the gym!  Come on out and enjoy a butt kicking with friends!  Then – food somewhere – I’ve got a hankering for wings but I’m open to whatever.

Warm up

2 Rounds – 10 inch worms, 10 reverse dislocates, 10 air squats with a 3 second pause in the bottom, 10 push up plus

Deadlifts 4 (sets) x 2 (reps).  Approximately 80% of your 1RM

8 Minute AMRAP:
20 slam balls
10 Barbell Lunges (95/65)
5 Push Press

Foam Roll – T-spine, Quads, Glutes
LaX Ball – Rotator cuff, Traps

See you in the gym!
The CrossFit Sudbury Team