12/19/2012 Small Ones

Big jobs usually go to the men who prove their ability to outgrow small ones.  -Theodore Roosevelt

Ali Wiley on Box Jumps

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

Pull-Up Variations

WOD

OPTION A - MAIN SITE

20 Minutes AMRAP:

1 Box Jump (24") / 1 Strict Pull-Up

2 Box Jumps (24") / 2 Strict Pull-Ups

3 Box Jumps (24") / 3 Strict Pull-Ups

*Keep increasing the number with each round.  

OPTION B - SCALED

15 Minutes AMRAP:

1 Box Jump (20") / 1 Kipping Pull-Up

2 Box Jumps (20") / 2 Kipping Pull-Ups

3 Box Jumps (20") / 3 Kipping Pull-Ups

*Keep increasing the number with each round.  

OPTION C - ON-RAMP

10 Minutes AMRAP:

1 Box Jump (12") / 1 Banded Pull-Up

2 Box Jumps (12") / 2 Banded Pull-Ups

3 Box Jumps (12") / 3 Banded Pull-Ups

*Keep increasing the number with each round.  

COOL-DOWN

200m Walk or Run

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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