Tuesday, September 10, 2013

09/10/2013 A Man's Success

"The making of friends who are real friends, is the best token we have of a man's success." -Edward Everett Hale


Joe "Rawr" 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
Cleans


WOD
"Hotshots 19"

CrossFit
Six rounds for time
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run

Super Fit
Four rounds for time
30 Squats
19 Power Cleans (95/65)
7 Strict Pull-ups
400m Run

On-Ramp
Three rounds for time
30 Squats
19 Power Cleans (65/45)
7 Strict Pull-ups
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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