Wednesday, March 6, 2013

03/06/2013 Defeat

"I think everyone should experience defeat at least once during their career.  You learn a lot from it." -Lou Holtz

Britt Joyce



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

See Board for Complete Warm-Up

SKILL REVIEW
Thrusters

WOD

CrossFit

Once Through for Time
50 Sit-Ups
15 Thrusters (115/75)
20 Pull-Ups
12 Thrusters
15 Pull-Ups
Thrusters
10 Pull-Ups
50 Sit-Ups

*These are NOT dumbbell Thrusters.

Super Fit

Once Through for Time
50 Sit-Ups
15 Thrusters (95/55)
20 Banded Pull-Ups
12 Thrusters
15 Banded Pull-Ups
Thrusters
10 Banded Pull-Ups
50 Sit-Ups

*These are NOT dumbbell Thrusters.

On-Ramp

Once Through for Time
20 Sit-Ups
15 Thrusters (75/35)
20 Jumping Pull-Ups
12 Thrusters
15 Jumping Pull-Ups
Thrusters
10 Jumping Pull-Ups
20 Sit-Ups

*These are NOT dumbbell Thrusters.

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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