FRIDAY. NOVEMBER 18. 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**
SEE WHITEBOARD AT BOX FOR "YOUR" SPECIFIC SKILL WORK
ALL OTHERS - RING DIPS / SITUPS (BUTTERFLY VS. CLASSIC)

3.WOD
ARCHETYPE ATHLETES SEE WHITEBOARD AT BOX FOR "YOUR" SPECIFIC WOD.
ALL OTHERS - 3ROUNDS FOR TIME OF:
20 Ring Dips
30 V-Ups
40 Air Squats
*Post total time to complete in comments.

                                                       WHITEBOARD

**RAMP WOD**
FOR TIME COMPLETE:
10 Doble Unders
20 Air Squats
30 Kettle Bell Swings #30
40 Presses #65
50 Jumping Pull Ups
60 Sit Ups
800m Run
*Post total time to complete in comments.