Thursday, January 31, 2013

01/31/2013 The Short End

"If you don't do what's best for your body, you're the one who comes up on the short end." -Julius Erving

Christopher Madden, J. Garrett Oliver, and Joseph Unger

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

See Board for Complete Warm-Up

SKILL REVIEW
Sumo Deadlift High Pull

WOD

OPTION A - CrossFit

Four Rounds for Time
15 Sumo Deadlift High Pulls (50% Body Weight)
400m Run

Option B - Superfit

Four Rounds for Time
15 Sumo Deadlift High Pulls (30% Body Weight)
300m Run

Option C - Fit

Three Rounds for Time
15 Sumo Deadlift High Pulls (20% Body Weight)
200m Run

COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra
Downward Dog
Pigeon Stretch --> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch






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