WEDNESDAY. OCTOBER 12. 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**
KB SWINGS

3.WOD
FOR TIME:
100 Double Unders
Then 3 Rounds of:
7 Overhead Squat #135
14 C2B Pull Ups (Chest 2 Bar RXd)
7 Kettlebell Swings 2pood
100 Double Unders (After the 3 above rounds are completed)
*Post total time to complete in comments.

                                                              WHITEBOARD

**RAMP-WOD**
FOR TIME:
100 SINGLES
+
10-1 OF:
BOX JUMPS 12"
KB SWINGS #30 (DMBLS)
+
100 SINGLES
*POST TOTAL TIME TO COMPLETE.