"Do not let what you cannot do interfere with what you can do." -John Wooden
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| Dione Oliver, Andrew Miller, Ali Wiley and Taylor Laverty |
WARM-UP
5 Minutes Rope Work
D.R.O.M.
See Board for Complete Warm-Up
SKILL REVIEW
Hang Cleans
WOD
OPTION A - CrossFit
Five Rounds for Time
25 Box Jumps (30")
15 Hang Cleans (100% Body Weight)
*No resting until finished.
Option B - Superfit
Five Rounds for Time
25 Box Jumps (20")
15 Hang Cleans (50% Body Weight)
*No resting until finished.
Option C - Fit
Three Rounds for Time
15 Box Jumps (12")
10 Hang Cleans (Light Weight)
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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