02/26/2013 Dangerous

"There is perhaps nothing so bad and so dangerous in life as fear." -Jawaharlal Nehru

Joseph Unger

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

Deadlifts

WOD

CrossFit

Five Rounds for Time

3 Deadlift (3RM Weight)

12 Pull-Ups

Super Fit

Five Rounds for Time

3 Deadlift (5RM Weight)

10 Banded Pull-Ups

On-Ramp

Three Rounds for Time

3 Deadlift

10 Jumping Pull-Ups

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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