WEDNESDAY. MAY 18. 2011

1.STRETCH * MOBILITY WOD

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

3.SKILL
* 3-POSITION POWER CLEAN
*DEMO HERE
 
4.WOD
*AMRAP 12 MINS OF:
7 Body Weight Bench Press
200m Run @ minimum 70% max effort
*Post total rounds completed to comments.

**HOLD UP**   
*Before you go accumulate a total of 5mins in plank position. Use a stopwatch. At each fail stop the watch and re-start when back in plank position, until you've reached 5min mark. 
*DEMO HERE - MAKE SURE TO KEEP ELBOWS DIRECTLY POSITIONED UNDER SHOULDERS FOR THE CORRECT APPLICATION OF FORCE VIA GRAVITY. 

 **BENCH PRESS, DONT KNOW IF I WOULD BE CAPABLE OF BENCHING WITH SUCH A SPOTTER!! 

**RUN.

**PLANK.