FRIDAY. SEPTEMBER 2. 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**
  SPRINTS

3.WOD
10 RDS OF:
40M SPRINT
5 BURPEES
REST 30SEC.
*WALK OUT 50 STEPS, THATS YOUR 40M LENGTH. COMPLETE THE 5 BURPS IMMEDIATELY FOLLOWING THE SPRINT AND REST 30SEC MAX AFTER YOUR BURPEES, REPEAT FOR 10 RDS!