TUESDAY. NOVEMBER 22. 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**
PULL UP
AIR SQUAT

3.WOD
CF-MAIN SITE HERO WOD 
"MURPH"
1 Mile Run
   20 Rounds Of (Cindy):
        5 Pull Ups
        10 Push Ups
        15 Air Squats
1Mile Run
*Start with a Mile Run, complete the 20 Rounds of Cindy, then finish with a Mile Run. Post total time to complete to comments.

WHITEBOARD

**RAMP WOD**
(A) For Time 50 Double Unders 
(B) 10-1-10 OF:
      Kettle Bell Swings #30 (1pood sub)
      Hang Snatch #45 (Barbell Only)
*Post Time for (A) and Time for (B). The 10-1-10 Scheme is as follows:
 10-1
  9-2
  8-3
  7-4
  6-5
  5-6
  4-7
  3-8
  2-9
  1-10