Hey Folks!
Great work on todays WOD – it was sneaky! The burpees tired our your hip flexors for the toes to bar. Abs are going to love that tomorrow though!
This Saturday! Come hang out, do an awesome WOD, enjoy some hot chocolate and maybe if we’re lucky people will bring goodies in too! We’re open 9am-12noon!
Infant Food Bank! Let’s fill up that playpen :) Thanks to those who brought some stuff in already – our gym has the best people ever!
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WARM UP
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
HEALTH
Deadlift 2×5
*Try to add weight to last weeks lifts, unless you felt weak, then stay the same :)
LONGEVITY
2 Split jerks – Make them heavy, but not so heavy that you die trying to lower it back down to your front rack.
5 Presses @70%
METCON-BOTH
1000m Row
50 Thrusters (45/33) ***
30 Pull ups
***Dropped empty barbells will incur and immediate 100 burpee penalty. Say no to dropped barbells!
COOL DOWN
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
The CrossFit Sudbury Team
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