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