Friday, August 16, 2013

08/16/2013 Before You Act

"Before you act, consider; when you have considered, tis fully time to ac." -Sallust


Rodriguez, Samuel Brumbaugh, Brendan Tomlinson, 

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
Thrusters


WOD

CrossFit
20 Minute AMRAP
10 Thrusters (65/45)
10 Pull-ups

Super Fit
15 Minute AMRAP
10 Thrusters (65/45)
10 Pull-ups

On-Ramp
10 Minute AMRAP
10 Thrusters (55/35)
10 Pull-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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