"Experience tells you what to do, confidence allows you to do it." -Stan Smith
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| Taylor Laverty and Samuel Brumbaugh |
WARM-UP
5 Minutes Rope Work
D.R.O.M.
See Board for Complete Warm-Up
SKILL REVIEW
Thrusters
WOD
OPTION A - CrossFit
Three Rounds for Time
20 Dumbbell Walking Lunges (1/3 Body Weight)
20 Thrusters
20 Pull-Ups
3 Minutes Rest
Option B - Superfit
Three Rounds for Time
16 Dumbbell Walking Lunges (1/4 Body Weight)
16 Thrusters
16 Banded Pull-Ups
3 Minutes Rest
Option C - Fit
Three Rounds for Time
10 Dumbbell Walking Lunges (Light Weight)
10 Thrusters
10 Jumping Pull-Ups
3 Minutes Rest
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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