Monday, August 26, 2013

08/26/2013 There is Wealth

"Where there are friends there is wealth." -Plautus


Rafael Rodriguez, 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

Sit-ups
KB Swings
Superman
Good Mornings

Sampson Stretch


SKILL REVIEW
Clean & Jerk


WOD

CrossFit
20 Minute AMRAP
15 Clean & Jerks (95/65)
400m Run

Super Fit
15 Minute AMRAP
15 Clean & Jerks (75/45)
400m Run

On-Ramp
10 Minute AMRAP
15 Clean & Jerks (55/35)
400m Run


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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