12/12/2013 Strong Points

"Build up your weaknesses until they become your strong points." -Knute Rockne

Ali Wiley and Sandy Lopez

WARM-UP

5 Minutes Rope Work

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

Deadlift

WOD

OPTION A - CrossFit

Deadlift

20-18-16-14-12-10

*Use the same [HEAVY] load for each set / Rest 30 seconds between sets

Option B - Superfit

Deadlift

20-18-16-14-12-10

*Use the same [MODERATE] load for each set / Rest 1 minute between sets

Option C - Fit

Deadlift

20-18-16-14-12-10

*Use the same [LIGHT] load for each set / Rest 1 minute between sets

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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