FRIDAY SEPTEMBER 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**
  RUN

3.WOD
"GRIFF" (CF-HERO WOD)
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
Run 800m
*Post total time to complete in comments.

                                                       "TODAYS WHITEBOARD"