Thursday, November 14th, 2013

Hey Folks!

Great work on todays WOD – holy sit ups!  I hope none of you have a cough, otherwise there are going to be a lot of “*cough* OW!… *cough* ow!…” going on haha.

Let’s keep it up and have a good time while we do it!

Warm up

2 Rounds – 10 Dislocates, 10 Squats, 10 Ring rows, 10 good mornings

Deadlift 3×3 @65%

Death by Front Squats:
1 squat during minute 1
2 squats during minute 2
3 squats during minute 3

Keep going up by one until you can’t complete the allotted number of reps in the time provided.
***AND THEN***
30 slam balls as fast as possible.

Stretch – Quads, Lats, Pecs, abs (cobra yoga pose)
Foam Roll – Quads

See you in the gym!
The CrossFit Sudbury Team