Wednesday, January 14th, 2015

Hey Folks!

Killer open wod fun! I set a minor PR on that one, which I’ll take 🙂

Make sure you’re signing into your classes please! Also – making sure you’re on time or working into the class times (or open gym) is super helpful. Thanks!

Lisa is captaining the Whole Life Challenge starting this Saturday. It’s a pretty fun way to stay accountable and pick up some new, beneficial habits along the way. Check it out and let us know if you’re interested in signing up!

WARM UP
2 rounds – 10 toe touches, 5 inch worms, 10 kettlebell swings, 10 dislocates

LONGEVITY
EMOM-12
ODD Minutes – 1 clean and jerk (squat clean)
EVEN Minutes – 8 back squats
*both done at 65% of your back squat 1RM

METCON
12 Minute AMRAP:
3 handstand push ups
6 deadlifts (185/115)
9 box jumps (24/20)

COOL DOWN
Stretch – hamstrings, glutes, quads/psoas
Foam roll – T-spine for 2 minutes static hold

See you in the gym!
The CrossFit Sudbury Team