01/04/2013 Courage

It takes courage to grow up and become who you really are.  -E.E. Cummings

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

Power Cleans

WOD

OPTION A - CrossFit

3 Rounds for Time:

25 Box Jumps (32") WITHOUT BREAK

15 Power Cleans (100% Body Weight) WITHOUT BREAK

1 Minute Rest

Option B - Superfit

3 Rounds for Time:

25 Box Jumps (26") WITHOUT BREAK

15 Power Cleans (75% Body Weight) WITHOUT BREAK

1 Minute Rest

Option C - Fit

3 Rounds for Time:

25 Box Jumps (20") WITHOUT BREAK

15 Power Cleans (50% Body Weight) WITHOUT BREAK

1 Minute Rest

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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