Thursday, October 24th, 2013

Hey Folks!

Quads and Glutes must be ON FIRE.  Foam roll, laX ball, stretch, epsom salts and all sorts of other implements are your friends!

SuperFun epic wod on Saturday to celebrate our 2nd year anniversary will be called, “Clare Hecla”.  And it’s going to be your new favourite!  (well… maybe just Caz’s favourite)  Then out for food somewhere afterwards!

Warm up

2 Rounds – 10 hops, 10 spiderman lunges, 10 band pull aparts, Foam Roll

Ring dips  5×3 (strict/weighted, if possible)

5 Rounds For Time:
10 burpee broad jumps
10 ring rows
30 second plank

Mobility:
Foam roll – Everything you can think of
Stretch – Quads/Psoas, Lats, Glutes, Hamstrings

See you in the gym!
The CrossFit Sudbury Team