Friday, November 8th, 2013

Hey Folks!

Great work on todays WOD – a long, skill filled lung burner.  Keep it up!

I’m deliberately leaving out the strength portion tomorrow (again) to give more time to warm up, and work out any kinks, bumps or tight spots you may have acquired over the last week.  Same goes for after the WOD – if you have some extra time, don’t leave early please, do a little extra foam rolling, LaX balling or stretching.  It helps!

Warm up

2 Rounds – 10 reverse dislocates, 10 second hollow rock x2, Bird-Dog x10 (5 per side), Foam roll – glutes, quads, Hams, T-spine, calves, 10 spiderman lunges,

“DT” – 5 Rounds for time:
12 Deadlifts
9 Hang Power Clean
6 Push Jerk

Mobility:
Stretch – Hamstrings, Lats, Pecs, Forearms
Foam Roll – T-spine, Calves, Hamstrings

See you in the gym!
The CrossFit Sudbury Team