01/18/2013 Strong People

"Strong people don't put others down.  They lift them up." -Michael P. Watson

Dione Oliver, Taylor Laverty, Benjamin Finley and Samuel Brumbaugh

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

Good Mornings

WOD

OPTION A - CrossFit

Once Through for Form and Time

30 Strict Push-Ups

15 Good Mornings

25 Strict Push-Ups

12 Good Mornings

20 Strict Push-Ups

9 Good Mornings

15 Strict Push-Ups

6 Good Mornings

10 Strict Push-Ups

Option B - Superfit

Once Through for Form and Time

30 Banded Push-Ups

15 Good Mornings

25 Banded Push-Ups

12 Good Mornings

20 Banded Push-Ups

9 Good Mornings

15 Banded Push-Ups

6 Good Mornings

10 Banded Push-Ups

Option C - Fit

Once Through for Form and Time

20 Inclined Push-Ups

9 Good Mornings

15 Inclined Push-Ups

6 Good Mornings

10 Inclined Push-Ups

3 Good Mornings

5 Inclined Push-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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