Wednesday, February 13, 2013

02/13/2013 Impossible

"You must act as if it were impossible to fail." -Ashanti Proverb

Taylor Laverty


WARM-UP
5 Minutes Rope Work
D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW
Clean and Jerk

WOD

OPTION A - CrossFit

Clean and Jerk
10-5-3-10-5-3-10-5-3

*Use light/moderate/heavy loads for the three sets / Rest 30 seconds between sets

Option B - Superfit

Clean and Jerk
10-5-3-10-5-3-10-5-3

*Use light/moderate/heavy loads for the three sets / Rest 1 Minute between sets

Option C - Fit

Clean and Jerk
10-5-3-10-5-3

*Use light/moderate/heavy loads for the three sets / Rest 1 Minute between sets

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






[010910]





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