Friday, July 19, 2013

07/19/2013 The Best Way Out

"The best way out is always through" -Robert Frost


Ali Wiley, Dan Lapinsky

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


High Bar Back Squat
1x10@60%
1x8@65%
1x8@70%
1x8@@75%
rest 2 mins


SKILL REVIEW
Double-unders


WOD

CrossFit
Three rounds for time
7 Front Squats @70%
21 KB Swings (70/53)
50 Double-unders

Super Fit
Three rounds for time
7 Front Squats 50%
21 KB Swings (53/35)
50 Double-unders/150 Singles

On-Ramp
Three rounds for time
7 Front Squats
21 KB Swings (35/25)
50 Double-unders/150 Singles


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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