Saturday, July 9, 2011

SATURDAY. JULY 9. 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**
FRONT SQUAT

3.WOD
Thrusters 3-3-3-3-3
*Post loads accomplished and partials there of.




*COACH C KNOCKED OUT TEAM FGB @ CF.CHINO HILLS TODAY.
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1 comment:

  1. BAFKNMANJuly 9, 2011 at 12:24 PM

    CEDRIC/RICH - FGB 4RDS AS FOLLOWS:
    WALLBALLS 1MIN
    SUMO DEADLIFT HIGH PULLS 1MIN
    BOX JUMPS 24" 1MIN
    PUSH PRESS #75 1MIN
    ALTERNATE ROW (Cal) / DOUBLE UNDERS (Reps) 1MIN
    REST 1MIN
    **4RDs = 694 REPS (2ND PLACE WAS 667)

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