TUESDAY. JUNE 21. 2011

1.STRETCH  
* MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.SKILL
*L-HANG 3mins total.
*DEMO HERE

4.WOD
*A) SPLIT JERK(1RM) / DOUBLE UNDER COUPLET
-Set timer for 5 minutes. Every minute on the minute complete 30 sec max DU then the remainding 30 sec is  utilized for completing a two 1RM Split Jerks (one each left foot forward and right foot forward) . Post total number of double unders completed and load used for Split Jerk.
*B) OHS (overhead squat) / SDHP (sumo deadlift high pull)  Ladder 1-7-1 @ #95
**Post numbers for (A) and total time to complete for (B).

**L-HOLD, VARIATION TO THE HANG.

**SPLIT JERK. CATCH FULLY LOCKED OUT OVERHEAD. SHOULD BE NO BEND IN ELBOWS. FRONT SHIN IS COMPLETELY VERTICAL WITH BACK KNEE SLIGHTLY BENT.

**DOUBLE UNDERS. MASTER THEM!!

**CF O.G. ANNIE SAKIMOTO KILLING SOME OVERHEAD SQUATS. NICE!!