Friday, July 5, 2013

07/05/2013 Force And Determination

"Pursue one great decisive aim with force and determination" -Carl von Clausewitz



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
Pose Running


WOD

CrossFit
Three rounds for time
800m Run
75 Squats
50 Sit-ups

Super Fit
Three rounds for time
600m Run
60 Squats
35 Sit-ups


On-Ramp
Three rounds for time
400m Run
45 Squats
25 Sit-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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