WEDNESDAY. OCTOBER 19. 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**
SPRINTS
KB SUMO HIGH PULLS 

3.WOD  

 



















"EAT OR BE EATEN"
5 ROUNDS OF:
10 Hand Release Push-Ups
40m Sprint
10 KB Sumo Deadlift High Pulls 1.5pd
40m Sprint
*1min Rest in between rounds.
** Set up your 40m, at the start you will complete the 10 HR.Push-Ups than Sprint the 40m, do 10 KB.SDHP and Sprint back to start for time. Post Times for each individually timed round.

                                WHEN YOU JUST LOVE  HAND RELEASE  PUSH UPS!!

                                                                  WHITEBOARD


**RAMP-WOD**
AMRAP 20
3 Suicides
15 Ring Rows
15 Med Ball Thrusters
*Post total number of rounds completed.