FRIDAY. FEBRUARY 11.2011

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

3.STRENGTH
* WEIGHTED PULL-UPS 3-3-2-2-1-1

    
4.WOD 

*For Time:
10 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
9 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
8 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
7 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
6 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
5 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
4 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
3 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
2 Pull-ups
50 yd Run
50 Double Unders
50 yd Bear Crawl
1 Pull-up
50 yd Run
50 Double Unders
50 yd Bear Crawl
Post total time to complete in comments.

.**BING SWING ON THE PULL-UPS IS KEY... REMEMBER TO PUSH AWAY FROM THE BAR AT THE TOP.

**BEAR CRAWLS IN THE SAND ARE NICE. JUST NOT NICE ON YOU!!

**FEMALE COMPETITORS ON A RUN AT THE 2010 GAMES.