Thursday, March 13th, 2014

Hey Folks!

Great work on todays WOD – a great one for not being “wrecked” for the Open WOD or whatever else you have planned for the rest of the week/weekend.

Stacie Tovar (a personal fave) is competing against Alessandra Pichelli (who am I kidding… they’re all faves!) Thursday night at 8pm for 14.3!  Make sure to tune in and watch the awesomeness!

Warm up

2 Rounds – 10 dislocates, 10 Band pull aparts, 10 overhead squats, foam roll as needed

Health

Front Squat 2×5

Deadlift 6×1 (time to find a new max!  Yesssss)

5 Rounds For Time:
10 Ring Rows
20 Lunges
200m Row

Performance

Recovery Day.

Longevity

Press 5×5 70%

5 Rounds For Time:
10 Pull ups
20 Lunges
50 DUs

Mobility:
Stretch – Lats/Rhomboids, Hamstrings
Foam Roll – Quads, IT bands

See you in the gym!
The CrossFit Sudbury Team