MONDAY. JULY 18. 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**
PUSH JERK

3.WOD
A) PUSH JERK 3-3-3-3-3-3
REST 3min;
 B) 120 Double Unders For time. 
**Post loads for (A) and time for (B).

DEMOS:
JERK - SAGE B. (CF COACH) TOUCHES ON SOME GOOD POINTS HERE.
JERK - COACH B TALKNG PUSH JERK WITH SAGE AS DEMO
JERK - EXPLAINED + COACHING POINTS

**MR. SPICY HIMSELF IN THE CATCH PORTION OF THE JERK. EXCELLENT SOLID POSITION READY TO STAND. NOTE THE SOLID ANGLES AND POSITIONING. ARMS LOCKED.

**AT A RECENT L1 CERT. THE DIP PRIOR TO THE DRIVE, CATCH, AND STAND. ELBOWS OUT IN FRONT OF BAR WITH A DEATH GRIP ON BAR.

*DOUBLE UNDER ACTION AT ANOTHER CF HOME BOX!

                                                   TODAYS WHITEBOARD