Friday, October 25th, 2013

Hey Folks!

Burpee-tastic job today!  You guys looked a little stiff fro the weighted lunges.  We might need to do something similar on a regular basis.

Once again, this Saturday we’re going to be doing an anniversary WOD to celebrate CrossFit Sudbury having been in business for 2 years! Come on out and we’ll WOD together and then go out for some good!

Warm up

2 Rounds – 10 dislocates, 10 OH squats, 10 inch worms, 30 second Russian baby maker

Power Clean 2-2-1-1-1-1

For time:
1000m Row
– then –
3 Rounds:
5 Back Squats
10 Push ups
20 Toes to bar

Mobility:
Stretch – Pecs, Glutes, Quads
Foam Roll – T-Spine

See you in the gym!
The CrossFit Sudbury Team