"It's lack of faith that makes people afraid of meeting challenges, and I believed in myself." -Muhammad Ali
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| Brendan Tomlinson and Samuel Brumbaugh |
WARM-UP
5 Minutes Rope Work
D.R.O.M.
See Board for Complete Warm-Up
SKILL REVIEW
Knees-to-Elbow
WOD
OPTION A - CrossFit
For Time
5 Rep Max Squat
10 Knees-to-Elbow
3 Rep Max Squat
10 Knees-to-Elbow
1 Rep Max Squat
10 Knees-to-Elbow
Option B - Superfit
For Time
5 Rep Max Squat
10 Knees-to-Elbow Attempts
3 Rep Max Squat
10 Knees-to-Elbow Attempts
1 Rep Max Squat
10 Knees-to-Elbow Attempts
Option C - Fit
For Time
5 Rep Max Squat
10 Chairs
3 Rep Max Squat
10 Chairs
1 Rep Max Squat
10 Chairs
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
[010823]
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