TUESDAY. NOVEMBER 29. 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**
BACK SQUAT
PUSH PRESS



3.STRENGTH
BACK SQUATS:
2X3 @ 80% 1RM
2X3 @ 70% 1RM
2X5 @ 80% 1RM

4.WOD
5 ROUNDS OF:
5 Push Press #155 (@90% 1RM Press for box members)
50 Double Unders
*Post total time to complete to comments.

 

WHITEBOARD - RIGHT SIDE 

**RAMP WOD**
7 ROUNDS OF:
7 Burpees
7 Overhead Squats #65 or #75 (decide)
*Post total time to complete and load used.