01/11/2013 Just Because

Just because you made a mistake doesn't mean you are a mistake.  -Georgette Mosbacher

Christopher Madden

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

Push Press

WOD

OPTION A - CrossFit

Once through for FORM

Tabata Squats

2 Minutes Rest

50 Push Press (1/3 Body Weight)

2 Minutes Rest

1 Set Total (from above) Tabata Squats

2 Minutes Rest

Max Effort Within 2 Minutes Push Press (1/3 Body Weight)

Option B - Superfit

Once through for FORM

Tabata Squats

2 Minutes Rest

40 Push Press (1/4 Body Weight)

2 Minutes Rest

1 Set Total (from above) Tabata Squats

2 Minutes Rest

Max Effort Within 2 Minutes Push Press (1/4 Body Weight)

Option C - Fit

Once through for FORM

Tabata Squats

2 Minutes Rest

30 Push Press (Light Weight)

2 Minutes Rest

1 Set Total (from above) Tabata Squats

2 Minutes Rest

Max Effort Within 2 Minutes Push Press (Light 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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