Wednesday, December 4th, 2013

Hey Folks!

Great work today on that lung burner of a WOD.  It came down to the burpees and pure heart!  You guys did great.

Update on the Infant Food Bank Crib – you can bring in used, but clean and unstained items for it!  Bring ’em in and let’s fill this baby (holder) up!

Warm up

2 Rounds – 10 ring rows, 10 air squats, 10 band pulls, 10 spiderman lunges, 30 second Russian baby maker, 30 second ankle dorsiflexion stretch

Back Squat – Find your new 1 rep max (if you’ve maxed out recently for feeling beat up, do 3×5 at 60% and attack the 1RM next week)

1/2 Tabata:
Lunges & Sit ups
* 8 Minutes total alternating between lunges and sit-ups

Mobility:
Stretch – Quads, Hamstrings
Foam Roll – Quads, Calves, Groin

See you in the gym!
The CrossFit Sudbury Team