Friday, December 20th, 2013

Hey Folks!

It was a sneaky WOD but I was happy to see people using the extra time for mobility and skills – as per usual, you guys always impress us coaches.

Christmas is approaching!  We’re going to be open Christmas Eve in the morning and for the lunchtime class, then closed for the rest of the afternoon/evening and on Christmas Day and Boxing day – Don’t forget.

You guys have done an amazing job combined with the awesome Folks in the clinic for filling up the crib.  The Infant Food Bank is going to be very happy!

Warm up

2 Rounds – 10 dislocates, 10 Overhead Squats, 10 inch worms, 10 band pull aparts

Snatch Balance – 2-2-2-2-2

8 Minute AMRAP:
10 Ring Rows
5 Slam Balls

Stretch – Quads/Psoas, Rhomboids/Lats
Foam Roll – T-spine, Lats, Glutes

See you in the gym!
The CrossFit Sudbury Team