Wednesday, March 13, 2013

03/12/2013 Desire

"Desire!  That's the one secret of every man's career.  Not education.  Not being born with hidden talents.  Desire." -Bobby Unser

Ed Olomon




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

See Board for Complete Warm-Up

SKILL REVIEW
Push Jerk

WOD

CrossFit

Five Rounds for Time
15 Good Mornings
20 Sit-Ups
15 Push Jerk

*Start heavy and then reduce the lift loads on each round.

Super Fit

Five Rounds for Time
15 Good Mornings
20 Sit-Ups
15 Push Jerk

*Start moderate and then reduce the lift loads on each round.

On-Ramp

Three Rounds for Time
10 Good Mornings
20 Sit-Ups
10 Push Jerk

*Lift Light

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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