Wednesday, April 9th, 2014

Hey Folks!

Awesome work on the WOD today.  Eric is getting a lot of mental hate mail from our members lately.  It’s nice not to be the reason people are in pain lately haha.  You have to admit, it’s pretty good stuff and you’ve all gotten significantly fitter. Bang Pow!

Challenge of the week!  400m Ball Run!  Choose one of the nice days out and try it!  20# and 14# ball for men and women respectively.  This is part of the intro for all new people, and we need the data from the gym so we can tell them the gym record, average, etc.

Warm up

2 Rounds – 10 ring rows, 10 hops, 10 tuck jumps, 10 push up plus

Health

Rest

Performance

1.  Snatch
1RM

2.  10 RFT:
10 TTB
10 Ground to Overhead, 95/65

Longevity

C&J 2-2-2-1-1-1

5 Rounds for time:
10 Cleans 135/95
10 Jerks 135/95

Mobility:
Stretch – Glutes, Calves, Pecs
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team