Friday, February 15, 2013

02/15/2013 What You Can Do

"Do not let what you cannot do interfere with what you can do." -John Wooden

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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