FRIDAY. JUNE 17. 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
*Split Jerk Set-up and Ececution
*DEMO HERE 
*CUES TO CONSIDER AND MEET

4.WOD
*FOR TIME COMPLETE THE FOLLOWING: 
50 Push-ups (TRUE)
50 Alternating Single Leg Squat off Box 20" (1rep right 1 rep left =1 rep)
5 Suicides (SPRINT >70% max speed)
50 Push-ups (TRUE)
50 Alternating Single Leg Squat off Box 20" (1rep right 1 rep left =1 rep)
*Post total time to complete in comments.

**SPRINTS GENERATE A HUGE NEUROENDOCRINE RESPONSE. PUSH IT!!

**PUSH-UP DEMO AT A CF CERT!

**FRIDAY FUNNIES**

** ON THE FLOOR LMFAO!!

**HEY ITS TRUE!!! LOLOLOLOLOL