WEDNESDAY. NOVEMBER 23. 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**
DEADLIFT
SIT UPS

3.WOD
5 ROUNDS OF:
10 Deadlift #225
20 Sit Ups + #20 Med Ball
30 Double Unders
*Post total time to complete in comments.

 

WHITEBOARD

**RAMP WOD**
(A) 10 X 40m SPRINTS
rest ~3-5min;
(B) Accumulate 5min in a plank position.
*For (A) post times for each 40m sprint to comments. For (B) post the number breaks to accomplish.