Hey Folks!
Awesome day today – Jackie is always a fun one, I can’t lie and say I took part though. My gluteus are SMOKED after all the squats yesterday (and the bonus squats I’ve been doing lately). Plus… I gotta stay anabolic 😉 got put the nog to good use!
This Saturday Hockey Night in Canada I believe is featuring the Janis Foligno Foundation (the cause we donate to every year with the Battle Beyond the Barbell!) Check it out and learn a bit more about an awesome cause!
Christmas get together this Saturday 9am-12noon for some hot chocolate, egg nog, cider and a super fun WOD (don’t worry, it won’t crush you like Painstorms did!) GOOD times! Then Gastropub that night for some food and beverages to wish Sharon a nice farewell!
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WARM UP
HEALTH
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
10 Single arm swings
Farmers carry 2 lengths (same hand as swings)
10 single arm swings
Farmers carry 2 lengths (same hand as swings)
10 Burpees
LONGEVITY
EVEN – 5 Deadlifts
ODD – 3 Strict T2B (Try not to swing at all)
3 Rope Climbs
6 HSPU
9 Deadlifts
12 Bar Hop Burpees
COOL DOWN
Stretch – Hamstrings, Calves, Pecs, Forearms
The CrossFit Sudbury Team