Monday, March 25, 2013

03/25/2013 Overcome

"Nothing will ever be attempted, if all possible objections must first be overcome." -Samuel Johnson

Ali Wiley, Taylor Laverty and Danika O'Neill


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

See Board for Complete Warm-Up

SKILL REVIEW
Power Clean

WOD

CrossFit

Once Through for Time
10 Power Cleans (100% Body Weight)
500m Row
7 Power Cleans
500m Row
5 Power Cleans
500m Row
3 Power Cleans

Super Fit

Once Through for Time
10 Power Cleans (75% Body Weight)
250m Row
7 Power Cleans
250m Row
5 Power Cleans
250m Row
3 Power Cleans


On-Ramp

Once Through for Time
7 Power Cleans (50% Body Weight)
100m Row
5 Power Cleans
100m Row
3 Power Cleans


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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