Wednesday, January 9, 2013

01/9/2013 Excellence

The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field.  -Vince Lombardi


Nick Nolder and Taylor Laverty



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

See Board for Complete Warm-Up

SKILL REVIEW
Muscle-Ups

WOD

OPTION A - CrossFit

1 Muscle-Up per Minute for 20 Minutes


Option B - Superfit

20 Minute AMRAP
10 Banded Pull-Ups
10 Banded Ring Dips

Option C - Fit

20 Minute AMRAP
10 Jumping Pull-Ups
10 Footed Ring Dips


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






[010720]





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