Tuesday, August 13, 2013

08/13/2013 With Experience

"Information's pretty thin stuff unless mixed with experience." -Clarence Day


Samuel Brumbaugh 

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
Pose Running


WOD

CrossFit
Four rounds for time
400m Sprint
Rest 2 mins

Super Fit
Three rounds for time
400m Sprint
Rest 2 mins

On-Ramp
Three rounds for time
200m Sprint
Rest 1 mins


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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