Friday, January 4, 2013

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



[010713]






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