Tuesday, January 15, 2013

01/15/2013 Discovery

A man's errors are his portals of discovery. -James Joyce

Benjamin Finley

WARM-UP
5 Minutes Rope Work
D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW
L Pull-Up

WOD

OPTION A - CrossFit

20 Minute AMRAP

20 Good Mornings (Heavy Weight)
10 L Pull-Ups

Option B - Superfit

15 Minute AMRAP

20 Good Mornings (Moderate Weight)
10 Banded Pull-Ups

Option C - Fit

10 Minute AMRAP

20 Good Mornings (Light Weight)
10 Jumping Pull-Ups

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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