"I think everyone should experience defeat at least once during their career. You learn a lot from it." -Lou Holtz
Once Through for Time
 |
| 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
9 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
9 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
9 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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