12/11/2012 Beyond Danger

Without danger you cannot get beyond danger. - George Herbert

Ed Olomon Performing Wall Balls in the CrossFit Anacapa Box Jump W.O.D.

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

Knees to Elbow / Knees to Parallel

WOD

OPTION A - MAIN SITE

1 Mile Run

Five Rounds for Time:

15 Good Mornings (Heavy Weight)

15 Knees to Elbow

50 Dumbbell Thrusters on 12" Box (Heavy Weight)

OPTION B - SCALED

800m Run

Five Rounds for Time:

10 Good Mornings (Medium Weight)

10 Knees to Parallel

40 Dumbbell Thrusters on 12" Box (Medium Weight)

OPTION C - ON-RAMP

400m Run

Three Rounds for Time:

5 Good Mornings (Light Weight)

5 Knees to Parallel Attempts

30 Dumbbell Thrusters on 20" Box (Light Weight)

COOL-DOWN

200m Walk

Pass-Throughs

Cat On The Box

German Stretch

Cobra / Up Dog

Downward Dog

Pigeon Stretch -> Double Pigeon

Quad Stretch

Deep Squat

Sampson Stretch

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