Monday, January 21, 2013

01/21/2013 Improve Yourself

"When the archer misses the mark, he turns and looks for the fault within himself.  Failure to hit the bull's eye is never the fault of the target.  To improve your aim -- improve yourself."  -Gilbert Arland

Audra Kennedy and Jeff Eckmann performing Partner Burpees



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

BURGENER WARM-UP

See Board for Complete Warm-Up

SKILL REVIEW
Clean and Jerk

WOD

OPTION A - CrossFit

Clean and Jerk
21-15-12-9-6-3-1

Option B - Superfit

Clean and Jerk
15-12-9-6-3-1

Option C - Fit

Clean and Jerk
12-9-6-3-1

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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