Wednesday, January 23, 2013

01/23/2013 Build Your Wings

"You've got to jump off cliffs, all the time, and build your wings on the way down." -Ray Bradbury

Dione Oliver


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

See Board for Complete Warm-Up

SKILL REVIEW
Muscle-Ups

WOD

OPTION A - CrossFit

Three Rounds for Time
3 Muscle-Ups
50 Sit-Ups

FUN FACT:  According to CrossFit Founder, Greg Glassman, "Typically, you'll have the strength for a muscle-up when you can do twenty pull-ups and dips without a pause."

Option B - Superfit

Three Rounds for Time
25 Pull-Ups (Banded OK)
25 Dips (Banded OK)
50 Sit-Ups

Option C - Fit

Three Rounds for Time
15 Pull-Ups (Jumping)
15 Dips (Footed)
30 Sit-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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