Thursday, December 12th, 2013

Hey Folks!

I hope you all enjoyed todays WOD – it looked like a treat!  I’ve been getting some great comments about how “deceiving” the WODS have been lately.  I’ll take that as compliment 😉

Let’s keep up the great work on the Crib!  You guys have been amazing so far – let’s finish it off and fill it up.  Apparently Hot93.5 is going to be at the clinic on Friday around 9am to talk about the Crib and our contribution – Feel free to listen in (maybe you’ll even get to hear Miley Cyrus come in like a wrecking ball while you wait!)

If you haven’t seen Vince’s video yet, head over to Vimeo and check it out!

Warm up

2 Rounds – 10 band pull aparts, 10 push up plus, 10 squats, 10 walking lunges

Snatch Grip Deadlift 2-2-2-2-2  Try to make your last 2 to 3 sets at more than 100% of your Snatch PR.  Make sure you’re hitting all the right positions – Solid off the floor with a good back angle, hamstrings loaded just as you pass your knee, and bringing that bar back into your body as you stand up the rest of the way.

3 Rounds for time:
5 Thrusters
15 slam ball
30 second plank

Stretch – Quads/Psoas, Calves, Hamstrings
Foam Roll – Quads, T-Spine

See You in the gym!
The CrossFit Sudbury Team

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