Thursday, October 10th, 2013

Hey Folks!

Great work today – a nice long lung burner.  Keep it up!  Only 5 months to go until the Open!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 inch worms, 30 second russian baby maker

Snatch (full squat snatch)  5×2 @60%  *aim for perfect form

For time:
30 Thrusters, 115/80
30 Pull ups
30 Power Cleans, 115/80
30 Burpees
30 Jerks, 115/80
30 BJ, 24/20″

Mobility:
Stretch – Hamstrings, Pecs, Shoulders
Foam Roll – T-Spine

See you in the gym!
The CrossFit Sudbury Team