Thursday, November 7th, 2013

Hey Folks!

Once again, great work – that WOD looked a lot less intense on the whiteboard than it did in practice.  But we’re all stronger because of it.  I know I said this week would be identical to last years week (to some), but I’m switching out Thursdays WOD because I think this is a better fit.

Remember Folks, rest if you need to, spend extra time mobilizing if you need to, ask the coaches if certain spots are sore and you wouldn’t expect them to be, or if it’s just concerning for you.  We want to know about that stuff and want to help you recover even harder than you’re training.

Warm up

2 Rounds – 10 toe touches (just like you’re trying to bend over and touch your toes this time), 5 inch worms, 6 spiderman lunges, 10 band pull aparts

“Nate” – AMRAP 20 minutes:
2 muscle ups
4 handstand push ups
8 kettlebell swings

Stretch – glutes, Hamstrings, quads
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team