WEDNESDAY. JULY 20. 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**
BARBELL TURNOVERS
BENCH

3.WOD
"13.B"
FOR TIME COMPLETE 13 - 1 OF:
13 BW (Body-Weight) Bench
13 C2B Pull Ups
12 BW (Body-Weight) Bench
12 C2B Pull Ups
11 BW (Body-Weight) Bench
11 C2B Pull Ups
... an so on, until you complete 1Rep of each.


DEMOS
CF ATHLETE WITH GOOD C2B PULL UP DEMONSTRATION

PEEP THIS
FUCKEN KHALIPA IS READY FOR THE GAMES... ARE U?? 

 **GETTING PUMPED FOR THIS YEARS GAMES. JULY 29-31ST. 

*THOSE C2B'S ARE OFFICIAL NEPHEW!!

*LOOKING FORWARD TO SOME OUTDOOR TEAM SHIT IN THE NEAR FUTURE!!

                                              TODAYS WHITEBOARD (LEFT SIDE)