FRIDAY. SEPTEMBER 30. 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** 
 AIR SQUAT
 
  3.WOD
FOR TIME COMPLETE:
100 Sit-Ups
200 Air Squats
300 Double Unders
*Partition the movements, sets, and reps however you want. Make sure to complete the RXd totals. Post your breakdown to comments and time to finish.

 **THESE FUCKERS FORGOT ABOUT CROSSFITTERS!!! LEAN AND FUNCTIONAL FAT BOYS!!

**WHEN YOU'VE HAD ENOUGH OF COACH... THERE'S ALWAYS THE AB-HANCER!!

                                                               WHITEBOARD