Monday, September 16, 2013

09/16/2013 The Soul's Joy

"The soul's joy lies in doing." -Percy Bysshe Shelley


Jessica Guerra

WARM-UP
5 Minutes Rope Work
D.R.O.M.


10 Reps
2 Rounds
PVC Dislocates
OH Squats
KB Swings
Good Mornings

30 Seconds Sampson Stretch


SKILL REVIEW
15 min 1RM Hang Snatch


WOD

CrossFit
Three rounds for time
400m Run
15 Thrusters 115/95
15 Chest to Bar Pull-ups

Super Fit
Three rounds for time
400m Run
15 Thrusters 75/55
15 Chest to Bar Pull-ups

On-Ramp
Three rounds for time
400m Run
15 Thrusters 55/35
15 Pull-ups or Ring Rows


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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