Hey Folks!

Holy Guacamole!  Team WodUp!? spent 1:22:36.5 on the rower crushing their half marathon row!  Awesome work guys and it was fun to watch you guys and your quick pit changes on the rower – Thanks to Micaila for the coaching on that!

Tonight (Thursday night) at 8pm we’ll be heading to St. Louis for all you can eat wings.  Make sure you stretch out your stomachs tonight and starve yourselves tomorrow haha. Or just come out to socialize and have some fun 🙂

Warm up

2 Rounds – 10 toe touches, 10 inch worms, 10 band pulls, 10 walking lunges

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Front Squat 2×5
Deadlift 2×5

8 Minute AMRAP:
8 Kettlebell swings
8 Box Jumps (Jump up, Step down)
8 Burpees
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Recovery Day
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Deadlift 5×5 60%

8 Minute AMRAP:
8 Kettlebell swings 70/53
8 Box Jumps 24/20
8 Burpees
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Mobility:
Stretch – Hamstrings, Pecs
Foam Roll – T-spine, Quads

See you in the gym!
The CrossFit Sudbury Team