Thursday, September 12, 2013

09/12/2013 Men Stumble

"Men stumble over pebbles, never over mountains." -Marilyn French


Samuel Brumbaugh, Brendan Tomlinson, Andrew Miller, Joe Unger, Amy Dorr

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
Behind the head Push Press 5x2


WOD

CrossFit
5 Minute AMRAP
5 Thursters (115/80)
5 Pull-ups
5 min Rest
5 min AMRAP
5 Snatches (135/95)
5 Jumping Lunges

Super Fit
5 Minute AMRAP
5 Thursters (80/60)
5 Pull-ups
5 min Rest
5 min AMRAP
5 Snatches (95/65)
5 Jumping Lunges

On-Ramp
5 Minute AMRAP
5 Thursters (60/40)
5 Pull-ups
5 min Rest
5 min AMRAP
5 Snatches (65/45)
5 Jumping Lunges


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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