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