"I learned that the only way that you are going to get anywhere in life is to work hard at it. Whether you're a musician, a writer, an athlete or a businessman, there is no getting around it. If you do, you'll win - if you don't, you won't." -Bruce Jenner
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| Ali Wiley |
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
TEN Rounds for Time
5 Pull-Ups
5 Push-Ups
5 Squats
5 Sit-Ups
5 Supermans
*This WOD is meant to ramp up intensity. Move quickly, but no cheating - super clean technique.
Option B - Superfit
EIGHT Rounds for Time
5 Banded Pull-Ups
5 Banded Push-Ups
5 Squats
5 Sit-Ups
5 Supermans
*This WOD is meant to ramp up intensity. Move quickly, but no cheating - super clean technique.
Option C - Fit
THREE Rounds for Time
5 Jumping Pull-Ups
5 Inclined Push-Ups
5 Box Squats
5 Sit-Ups
5 Supermans
*Concentrate on technique.
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
[010911]
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