FRIDAY. OCTOBER 21. 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**
   BURPEES

3.WOD   
RUN 800m
50 Burpees
RUN 800m
50 Burpees
*Post total time to complete in comments. EVERY BURPEE FINISHES WITH A JUMP AND CLAP WITH HIPS FULLY OPEN, SEE PHOTO BELOW.


**RAMP WOD**
3 ROUNDS OF:
400m RUN
25 Burpees 
*Post total time to complete to comments.


**ARCHETYPE KIDS WOD**
4 ROUNDS OF:
200m RUN
15 Burpees
*Post total time to complete to comments.

CORRECT BURPEE FINISH SHOWN ON RIGHT. NOTICE THE  HIPS ARE FULLY OPEN AND THERE IS HEIGHT TO THAT JUMP...CLAP!!

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