Hey Folks!

Great work on todays simple, but not easy wod.  It didn’t take me long before my thoughts were, “man we’ve been doing a lot of burpees lately!” which is one of those things that little hater inside your mind tells you to get you to slow down during the WOD.  Don’t listen to those things – acknowledge them, and then nicely (or not so nicely) tell them where to go and what to do 😉

Christmas Party this Saturday!  You can start showing up around 5 and we’ll try to eat around 6 or so.  Once everyone has arrived and set out their dishes.  We have some minute to win it games, and we’re open to other suggestions as well!

Warm up

3 position snatch (ground – knees – mid thigh)  work up to something heavy.  Get some good quality reps in

4 Rounds for time:
10 Pull ups
20 Box Jumps
30 second plank

Mobility:
Foam Roll – Quads, Lats
LaX Ball – Rotator Cuff, Traps, Glutes

See you in the gym!
The CrossFit Sudbury Team