Tuesday, January 22, 2013

01/22/2013 Diamonds

"Diamonds are only chunks of coal that stuck to their jobs." - Minnie Richard Smith



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

See Board for Complete Warm-Up

SKILL REVIEW
Sumo Deadlift High Pulls

WOD

OPTION A - CrossFit

Three Rounds for Time
15 Deadlifts (100% bodyweight)
50 Sumo Deadlift High Pulls

Option B - Superfit

Three Rounds for Time
15 Deadlifts (75% bodyweight)
40 Sumo Deadlift High Pulls

Option C - Fit

Three Rounds for Time
15 Deadlifts (50%bodyweight)
30 Sumo Deadlift High Pulls

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





[010806]






No comments:

Post a Comment