Thursday, December 19th, 2013

Hey Folks!

Awesome work on the WOD today – it as a breakdown of the Open WOD 13.3 (the worldwide competition that leads into Regionals).  It was essentially the same WOD broken down into a third so that we could cycle through it more.  If you feel like it kicked your butt, don’t worry… it kicked all our butts!  But that’s the level of effort you would use during the open WODs – so it’s likely that you guys can all (or most) do it!

Keep up the awesome work and let’s keep having fun!

Warm up

2 Rounds – 10 squats, 10 lunges, 10 lighter KB swings, 10 push ups, 30 second squat hold, 10 super mans, 10 spiderman lunges, foam roll

5 Rounds for time:
5 Handstand Push ups
5 Deadlifts
30 Second hollow rock

LaX Ball – Forearms, Traps, Rhomboids
Stretch – Quads, IT bands, Glutes, Hamstrings/adductors/groin (aka upper, inner thigh)

See you in the gym!
The CrossFit Sudbury Team