WEDNESDAY. MAY 11. 2011

1.STRETCH * MOBILITY WOD

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

 3.SKILL
*Deadlift 3-3-3-3-3
 
4.WOD
*10 ROUNDS FOR TIME OF:
5 Lateral Hops 20" Barrier
20m Sprint
*Rest exactly 60sec between rounds.
*Alternate starting sides every rounds.
*Start on the side of the box and perform a lateral jump over the 20 inch height landing in a good athletic position on the other side, and repeat. On the fifth jump land and transition into a 20 yard sprint.

**Lateral Hops in action!! CF Football.

**Sprints = Run fast (85-95% max speed)

**The Prowler Sled.