Hey Folks!
Great work on todays WOD – it looked like a killer. Glad/Sorry to say I didn’t partake ;)
CrossFit Kids continues Wednesday night (12-18 year olds) – We’re going to make beasts out of these kids! (in a good way)
Anniversary WOD this saturday at the gym! Come on out and enjoy a butt kicking with friends! Then – food somewhere – I’ve got a hankering for wings but I’m open to whatever.
http://www.youtube.com/watch?v=u0blrUUTUQk
Warm up
2 Rounds – 10 inch worms, 10 reverse dislocates, 10 air squats with a 3 second pause in the bottom, 10 push up plus
Deadlifts 4 (sets) x 2 (reps). Approximately 80% of your 1RM
8 Minute AMRAP:
20 slam balls
10 Barbell Lunges (95/65)
5 Push Press
Mobility:
Foam Roll – T-spine, Quads, Glutes
LaX Ball – Rotator cuff, Traps
See you in the gym!
The CrossFit Sudbury Team
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