"If you don't do what's best for your body, you're the one who comes up on the short end." -Julius Erving
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| 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
[010821]
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