WEDNESDAY. OCTOBER 5. 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 SWING
 
3.WOD
3 ROUNDS OF:
400m Run
15 KettleBell Swings 1.5 pd
15 Pull Ups
**Post total time to complete in comments.