Friday, May 17, 2013

05/17/2013 The Way Through

"The way through the world is more difficult to find than the way beyond it." -Wallace Stevens


Christian Gonzalez

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


10-15 Reps
1-2 Rounds
OH Squats (Light/Medium)
Pull-ups
Push-ups
KB Swings
Superman
Good Mornings

Sampson Stretch


SKILL REVIEW
Clean


WOD

CrossFit
For time
21-15-9
Clean (135/95)
Ring Dips

Super Fit
For time
Clean (95/65)
Ring Dips (Banded OK)

On-Ramp
For time
Clean (65/45)
Ring Dips or 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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