Monday, June 24, 2013

06/24/2013 What Survives

"Education is what survives when what has been learned has been forgotten." -B. F. Skinner


Andrew Miller

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
*


WOD

CrossFit
Six rounds for time
80-64-50-32-16-8 Squats 
40-32-25-16-8-4 KB Swings (53/35)
20-16-12-8-4-2 Pull-ups

Super Fit
Four rounds for time
50-32-16-8 Squats 
25-16-8-4 KB Swings (53/35)
12-8-4-2 Pull-ups

On-Ramp
Three rounds for time
32-16-8 Squats 
16-8-4 KB Swings (53/35)
8-4-2 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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