Wednesday, August 14, 2013

08/142013 Loving Your Enemies

"Instead of loving your enemies - treat your friends a little better." -E. W. Howe


Phillip Walker, Ben Finley

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
Muscle-up


WOD
"Nasty Girls"

CrossFit
Three rounds for time
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Super Fit
Three rounds for time
50 Squats
7 Ring Dips or Def Push-ups
7 Chest to Bar Pull-ups
10 Hang Power Cleans (95/65)

On-Ramp
Three rounds for time
50 Squats
7 Ring Dips or 7 Def Push-ups
7 Chest to Bar Pull-ups
10 Hang Power Cleans (65/45)


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





 
[070321]






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