Tuesday, February 5, 2013

02/05/2013 Concentration

"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






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