TUESDAY. JULY 19. 20011

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**
SWITCH LUNGES
HANG POWER SNATCH

3.WOD
FOR TIME COMPLETE:  
400m Run  
30-25-20-15-10 of:
Hang Power Snatch #75 
Switch Lunges + #20 Med Ball
400m Run
*Post total time to complete in comments.
 **SCALED VERSION WILL BE POSTED TO WHITEBOARD AT BOX.

  DEMOS
HANG POWER SNATCH - COACH B ON HANG POWER SNATCH WITH SAGE AS DEMO 
HANG POWER SNATCH - COACH B GIVING INSTRUCTION AND COACHING PONTS.   
SWITCH LUNGES - DEMONSTRATION       
                                                                       

**SOME HEAVY SNATCH ACTION.

**SINGLE ARM VARIATION... VERY NICE!!

**PREPARE FOR SORENESS... SWITCH LUNGES ARE VERY EFFECTIVE.  

                                              TODAYS WHITEBOARD (RIGHT SIDE)