MONDAY. NOVEMBER 28. 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**
LATERAL JUMPS
POWER CLEAN


3.WOD
TABATA  MASH-UP OF:
Power Cleans #95
Tire Laterals (minimum 20" Height)
**This is 16 Tabata Style Rounds Alternating between the 2 movements. Tabata is 20 seconds of work followed by 10 seconds of rest (each 20 seconds of work is a round). Start with Power Cleans for 20 secs, than rest 10 secs, then its Laterals for 20 secs, then 10 secs rest, then back to Power Cleans, and so on until 16 total rounds are completed (8 rounds per movement). Track number of reps per round, per movement. Your score is the lowest rep count for any given round for each movement. Post score for each movement to comments. 

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