Thursday, August 22, 2013

08/22/2013 Our Nature

"Our nature is the mind. And the mind is our nature." -Bodhidharma


Samuel Brumbaugh, Joseph Unger

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
SDHP


WOD

CrossFit
Five rounds for time
15 Sumo Deadlift high-pull (95/65)
15 Thrusters (95/65)

Super Fit
Four rounds for time
15 Sumo Deadlift high-pull (75/55)
15 Thrusters (75/55)

On-Ramp
Three rounds for time
15 Sumo Deadlift high-pull (65/45)
15 Thrusters (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





 
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