Tuesday, August 6, 2013

08/06/2013 Good Intentions

"Plans are only good intentions unless the immediately degenerate into hard work." -Peter Drucker


Christopher Madden

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

10-15 Reps
1-2 Rounds
OH Squats (PVC)
Pull-ups
Push-ups

Sit-ups
KB Swings
Superman
Good Mornings

Sampson Stretch



SKILL REVIEW
Rowing


WOD

CrossFit
Three rounds for time
1000m Row/800m Run
21 Thrusters (95/65)


Super Fit
Three rounds for time
1000m Row/800m Run
21 Thrusters (75/55)


On-Ramp
Three rounds for time
500m Row/400m Run
21 Thrusters (65/35)



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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