Monday, November 4th, 2013

Hey Folks!

Great weekend!  The WOD was good, the PR’s were good, and the vibe was great in the gym – So awesome seeing friendships being made and people helping and cheering each other on through lifts, WODs, and/or their efforts with the Paleo challenge going on.

This coming week is going to be a challenge.  We’re going to do a Hero WOD every day this week to recognize the lives we get to live because of those who came before us, and what they sacrificed.  When you get tired, keep those Folks in mind.

Warm up

2 Rounds – 10 reverse dislocates, Forearm stretch, 10 squats, 10 spiderman lunges, 10 seconds hanging from the pull-up rig (by your hands)

Back Squat 3×5 @65%

Pheezy – 3 Rounds for time:
5 Front Squats
18 pull ups
5 deadlifts
18 toes to bar
5 Push jerk
18 hand release push ups

Mobility:
Stretch – Quads, Hamstrings, Forearms
Foam Roll – Quads, Glutes

See you in the gym!
The CrossFit Sudbury Team