Tuesday, February 26, 2013

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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