Tuesday, June 18, 2013

06/18/2013 Genius

"Genius...is the capacity to see ten things where the ordinary man sees one." -Ezra Pound


Jay Besina, Brendan Tomlinson, Rafael Rodriguez

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
DB Thrusters


WOD

CrossFit
Three rounds for time
50 DB Thrusters (20/12)
30 Sit-ups
20 Pull-ups

Super Fit
Three rounds for time
35 DB Thrusters (20/12)
25 Sit-ups
15 Pull-ups

On-Ramp
Three rounds for time
25 DB Thrusters (20/12)
15 Sit-ups
10 Pull-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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