THURSDAY. JUNE 30. 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)

**SKILL WORK WITH COACH C**
-9 FUNDAMENTAL MOVES AND FAULTS

 3.WOD
*FOR TIME COMPLETE THE FOLLOWING:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges,
50 Knees to elbows
50 Push press, 45 pounds
50 Back Extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
*Post total time to complete in comments.
**SCALED VERSION POSTED ON WHITEBOARD.

**PUKE STAR**


                                       *HOTT CHICKS AND SPORTS THURSDAYS*

 

*TODAYS WHITEBOARD*