TUESDAY. APRIL 26. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.WOD 

**10 ROUNDS FOR TIME OF:
3 Deadlifts #155 
2 Power Cleans #155 
1 Front Squat #155
15 Sit-up
Post total time to complete in comments.

4.SLOW YOUR ROLL
**MAX RING DIPS IN 2 MINS

**OH YEAH... SQUEEZE THOSE GLUTES!!

**IN THE POWER CLEAN THE ARMS SHOULD STAY STRAIGHT TO TRANSFER HORIZONTAL MOMENTUM TO VERTICAL, ONLY AT THAT POINT DO YOU PULL YOURSELF UNDER THE BAR (RIGHT PICTURE DEPICTS CORRECT FORM AT TOP OF EXTENSION, THE LEFT PIC IS A PRE-MATURE PULL AND LESS EFFICIENT).

**GOOD FRONT SQUAT FORM (SUPER DEEP). ELBOWS HIGH, KNEES OUT OVER TOES, AND NATURAL SPINE MAINTAINED.

**A SKELETAL VIEW OF PROPER DEADLIFT SET-UP. SHOULDERS OUT SLIGHTLY IN FRONT OF BAR, AND NATURAL SPINAL ALIGNMENT MAINTAINED (INCLUDING HEAD POSITION).


CHECK THIS CLIP OUT FROM THE MAN HIMSELF - CLICK HERE "BE WATER MY FRIEND"