Thursday, June 6, 2013

06/06/2013 Failure Is

"Failure is the condiment that gives success its flavor" -Truman Capote


Rafael Rodriguez and Brendan Tomlinson

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


10-15 Reps
1-2 Rounds
OH Squats (Light/Medium)
Pull-ups
Push-ups

Sit-ups
KB Swings
Superman
Good Mornings

Sampson Stretch


SKILL REVIEW
Power Snatch


WOD

CrossFit
10 Minute AMRAP
15 Cleans (95/65)
30 Double-unders

Super Fit
10 Minute AMRAP
15 Cleans (75/55)
30 Double-unders

On-Ramp
10 Minute AMRAP
15 Cleans (55/35)
30 Double-unders/60 Single-unders


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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