Monday, March 4, 2013

03/04/2013 Birthday WOD

"Nine tenths of education is encouragement." -Anatole France


Brendan Tomlinson encouraging a classmate in CrossFit class


WARM-UP
5 Minutes Rope Work
D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW
Clean and Jerk

Brendan's 17th Birthday WOD

CrossFit

Four Rounds for Time
17 Clean and Jerks (Max Load)
17 Flutter Kicks
17 Push-Ups

Super Fit

Four Rounds for Time
17 Clean and Jerks (Moderate Load)
17 Flutter Kicks
17 Push-Ups

On-Ramp

Two Rounds for Time
17 Clean and Jerks (Light Load)
17 Flutter Kicks
17 Push-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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