Thursday, May 8th, 2014

Hey Folks!

Great work on the WOD today!  When you get a chance, check out the CrossFitter of the Month!  He’s a beauty!

James’ Running clinic is on Tomorrow night!  Check it out!  6pm at the gym!  Come on out unless you want to continue to slog through runs! 😉

Last couple days for Battle Beyond the Barbell teams to sign up!  Get your members, team name, and T shirt sizes in to Lisa and we’ll get you all set up for the competition!  It’s going to be epic!

Warm up

2 Rounds – 10 Reverse Dislocates, 10 Ring rows, 10 ait squats, 10 sit ups

Health

Front Squat 2×5

Deadlift 2×5

21-15-9 For time:
Push ups
Sit ups
Squats

Performance

Check competitorswod.blogspot.com

Longevity

Ring Push-up 3×8 w/10Sec Plank to finish each set.

Overhead Squats 3×3

21-18-15-12-9-6-3 For Time:
Burpees
Knees to Elbows

Mobility:
Stretch – Calves, Forearms, Pecs
Foam Roll – Glutes

See you in the gym!
The CrossFit Sudbury Team