"Concentration is the ability to think about absolutely nothing when it is absolutely necessary." -Bobby Knight
 |
| Trisha Williams, Coach J. Garrett Oliver, Joseph Unger and Christopher Madden |
WARM-UP
5 Minutes Rope Work
D.R.O.M.
See Board for Complete Warm-Up
SKILL REVIEW
Sumo Deadlift High Pulls and Push Jerks
WOD
OPTION A - CrossFit
Three Rounds for Time
100 Sumo Deadlift High Pulls (45/35)
21 Push Jerks (50% Body Weight)
Option B - Superfit
Three Rounds for Time
50 Sumo Deadlift High Pulls (45/35)
21 Push Jerks (30% Body Weight)
Option C - Fit
Two Rounds for Time
25 Sumo Deadlift High Pulls (35/25)
21 Push Jerks (10% Body Weight)
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
[010829]
No comments:
Post a Comment