02/07/2013 Yourself

"Always be a first-rate version of yourself, instead of a second-rate version of someone else." -Judy Garland

Evan Oliver and Amber Allen

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

One-legged Squats

WOD

OPTION A - CrossFit

Seven Minute AMRAP

7 Deadlifts (315 lbs)
20m Sprint
14 One-legged Squats
21 Double-Unders
20m Sprint

Option B - Superfit

Seven Minute AMRAP

7 Deadlifts (100% Body Weight)
20m Sprint
14 One-legged BOX Squats
21 Double-Under Attempts
20m Sprint

Option C - Fit

Seven Minute AMRAP

7 Deadlifts (50% Body Weight)
20m Run
14 BOX Squats
21 Single-Unders
20m 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

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