Tuesday, November 19th, 2013

Hey Folks!

Killer fast WOD today – you guys did great.  There were also a tonne of jerk PRs today!  All that hard work is paying off, right?

We’re inviting members and their significant others out for an Xmas party on November 30th at the gym!  A fun WOD that day and then a little break and we’ll do some food and fun at the gym!  Details to come, but let me know if you have any awesome suggestions!

Warm up

2 Rounds – 10 reverse dislocates, 10 spiderman lunges, 10 second supermans x3, 10 band pulls

Plank- Side plank – other side plank.  1 minute each x3.

5-10-15-20-15-10-5 for time of:
Wall Ball
Slam Ball

Stretch – Hamstrings, Shoulders
LaX Ball – Forearms, Glute Med

See you in the gym!
The CrossFit Sudbury Team