"Just do what you do best." -Red Auerbach
Four Rounds for Time
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| Dione Oliver and J. Garrett Oliver |
WARM-UP
5 Minutes Rope Work
D.R.O.M.
See Board for Complete Warm-Up
SKILL REVIEW
Power Clean
WOD
CrossFit
Four Rounds for Time
500m Row or 50 SDHP
10 Power Cleans (100% Body Weight)
15 Knees to Elbow
Super Fit
Four Rounds for Time
500m Row or 50 SDHP
10 Power Cleans (50-75% Body Weight)
15 Knees to Elbow
On-Ramp
Three Rounds for Time
500m Row or 50 SDHP
10 Power Cleans (Light Weight)
15 Knees to Elbow
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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