MONDAY. JANUARY 24. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
*WORK ON TOES TO BAR.

4.WOD
For Time:
*75 Thrusters 50% bodyweight .
*Each time you drop the bar do a 60 ft Bear Crawl.

*Post total time to complete in comments.

 **@ 2009 CF. Games. Finish position of the thruster!!

*CF Coach at bottom position of a good front squat (Right Pic), also the bottom position of the thruster. Try to keep the bar in / on contact with shoulder girdle in order to transfer momentum into the press out of the squat.

*Its not uncommon to find a sign like this posted at your local CF facility. You wont find anything like this at your local globo gym, because they don't give a shit.