Thursday, May 15th, 2014

Hey Folks!

So, “Lisa” was as brutal as I remember haha.  Nice to redo the WOD too – I went heavier this year, but i think a little slower.

It’s the long weekend coming up!  Here are our hours:
Friday – Normal hours
Saturday – Normal Hours
Sunday – Normal Hours
Monday – Closed

Nothing too crazy!

Warm up

2 Rounds – 10 dislocates, 10 Push up plus, 10 air squats, 10 toe touches

Health

Front Squat 2×5

Deadlift 2×5

8 Minute Tabata Row

Performance

Check out www.competitorstraining.com for more info!

Longevity

Ring Rows 3×8

Ring Pushups 3×8

4 Rounds for time:
6 Ring Dips
12 Pull-ups
24 Lunges

Mobility:
Stretch – Lats/Rhomboids, Forearms
Foam Roll – T-Spine, IT bands, Adductors

See you in the gym!
The CrossFit Sudbury Team