THURSDAY. OCTOBER 6. 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**
WEIGHTED FORWARD LUNGES

3.WOD
4 ROUNDS OF:
16 Weighted Forward Lunges #115
8 Push Press #115
32 Double Unders
*Post total time to complete in comments.

POSTERIOR CHAIN UN-COMPROMISED IN THE DIP DRIVE OF THE PUSH JERK AS SEEN HERE. NATURAL SPINAL ALLIGNMENT MAINTAINED, TIGHT CORE.

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