01/10/2013 Enlightened and Strong

He who knows others is wise.  He who knows himself is enlightened.  He who conquers others has physical strength.  He who conquers himself is strong.  -Tao-te Ching

Raquel Olomon performing Dumbbell Walking Lunges

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

Sumo Deadlift High Pulls

WOD

OPTION A - CrossFit

Once through for time:

50 Sumo Deadlift High Pulls

30 Dumbbell Walking Lunges (1/2 Body Weight)

100 Sumo Deadlift High Pulls

30 Dumbbell Walking Lunges (1/2 Body Weight)

200 Sumo Deadlift High Pulls

30 Dumbbell Walking Lunges (1/2 Body Weight)

Option B - Superfit

Once through for time:

25 Sumo Deadlift High Pulls

15 Dumbbell Walking Lunges (1/3 Body Weight)

50 Sumo Deadlift High Pulls

15 Dumbbell Walking Lunges (1/3 Body Weight)

100 Sumo Deadlift High Pulls

15 Dumbbell Walking Lunges (1/3 Body Weight)

Option C - Fit

Once through for time:

10 Sumo Deadlift High Pulls

5 Dumbbell Walking Lunges (1/4 Body Weight)

20 Sumo Deadlift High Pulls

5 Dumbbell Walking Lunges (1/4 Body Weight)

30 Sumo Deadlift High Pulls

5 Dumbbell Walking Lunges (1/4 Body Weight)

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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