Monday, September 9, 2013

09/09/2013 A King

"I am, indeed, a king, because I know how to rule myself." -Pietro Aretino


Ben Finley's Deadlift PR 300lbs

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
Push Press


WOD

CrossFit
EMOM 10min
Odd: 6 Push Press (115/80)
Even: 100m Sprint

Super Fit
EMOM 10min
Odd: 6 Push Press (95/60)
Even: 100m Sprint

On-Ramp
EMOM 10min
Odd: 6 Push Press (75/40)
Even: 100m Sprint


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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