Tuesday, June 25, 2013

06/25/2013 You Can't Wait

"You can't wait for inspiration.  You have to go after it with a club" -Jack London


Jay Besina

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
Snatch


WOD

CrossFit
Seven rounds for time
3 Overhead Squats
10 Knees to Elbows

Super Fit
Five rounds for time


3 Overhead Squats
10 Knees to Elbows

On-Ramp
Three rounds for time


3 Overhead Squats
10 Knees to Elbows


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





 
[041209]






No comments:

Post a Comment