01/25/2013 Your Ability

"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." -John Wooden

Audra Kennedy and Jeff Eckmann

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

Double Under Form

WOD

OPTION A - CrossFit

Five Rounds for Time

12 Push-Ups

12 Pull-Ups

Option B - Superfit

Five Rounds for Time

12 Banded Push-Ups

12 Banded Pull-Ups

Option C - Fit

Three Rounds for Time

12 Box Push-Ups

12 Jumping Pull-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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