Thursday, March 6th, 2014

Hey Folks!

Nice work on todays lifts and WOD!  Only 2 more days til the open WOD gets released – Camille Leblanc-Bazinet and Talayna Fortunato are the athletes that will be throwing down Thursday night.  Who will win?  what will the movements be??  How will CFsuds fare this week???  Stay tuned!

Warm up

2 Rounds – 10 Dislocates, 10 band pulls, 10 second hollow rock x3, 10 second superman x3


Front Squat 2×5

Deadlift 2×5

8 Minute AMRAP:
4 Ring Rows
8 Kettlebell swings
12 Step ups


Recovery day


Jerk 5×2 75%

8 Minute AMRAP:
8 Handstand Push ups
18 Wall Balls

Stretch – Shoulders, Quads
Foam Roll – Quads, Glutes

See you in the gym!
The CrossFit Sudbury Team