In order to be irreplaceable, one must always be different. -Coco Chanel
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| J. Garrett Oliver |
WARM-UP
5 Minutes Rope Work
D.R.O.M.
See Board for Complete Warm-Up
SKILL REVIEW
Hang Power Cleans / Push Press
WOD
OPTION A - CrossFit
Challenging Weight (WITHOUT REST!)
21 reps Hang Power Clean/Push Press
2 Minutes Double-Unders
15 reps Hang Power Clean/Push Press
2 Minutes Double-Unders
9 reps Hang Power Clean/Push Press
15 reps Hang Power Clean/Push Press
2 Minutes Double-Unders
9 reps Hang Power Clean/Push Press
2 Minutes Double-Unders
Option B - Superfit
Moderate Weight (WITHOUT REST!)
21 reps Hang Power Clean/Push Press
2 Minutes Single or Double-Unders
15 reps Hang Power Clean/Push Press
2 Minutes Single or Double-Unders
9 reps Hang Power Clean/Push Press
15 reps Hang Power Clean/Push Press
2 Minutes Single or Double-Unders
9 reps Hang Power Clean/Push Press
2 Minutes Single or Double-Unders
Option C - Fit
Light Weight
21 reps Hang Power Clean/Push Press
2 Minutes Single-Unders
15 reps Hang Power Clean/Push Press
2 Minutes Single-Unders
9 reps Hang Power Clean/Push Press
15 reps Hang Power Clean/Push Press
2 Minutes Single-Unders
9 reps Hang Power Clean/Push Press
2 Minutes Single-Unders
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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