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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