01/19/2013 Catch on Fire

"Catch on fire with enthusiasm and people will come for miles to watch you burn." -John Wesley

Ali Wiley and Allison Ermel

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

L-Sits

WOD

OPTION A - CrossFit

Tabata Pull-Ups (No Dismount during ON Interval in 1st set)

2 Minutes Rest

Tabata Dips (No Dismount during ON Interval in 1st set)

2 Minutes Rest

Tabata Pull-Ups

2 Minutes Rest

Tabata Dips

Option B - Superfit

Tabata Pull-Ups (Banded)

2 Minutes Rest

Tabata Dips (Banded)

2 Minutes Rest

Tabata Pull-Ups

2 Minutes Rest

Tabata Dips

Option C - Fit

Tabata Pull-Ups (Jumping)

3 Minutes Rest

Tabata Dips (Footed)

3 Minutes Rest

Tabata Pull-Ups

3 Minutes Rest

Tabata Dips

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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