WEDNESDAY. NOVEMBER 16. 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**
FRONT SQUATS
KNEES TO ELBOWS



3.WOD
21-15-9 OF:
Front Squats #135
Pull Ups
Knees 2 Elbows
*Post total time to complete to comments.

WHITEBOARD

**RAMP WOD**
AMRAP 15 OF:
5 Front Squats #95
10 Asstd. Pull Ups
5 Broad Jumps
*Post total rounds completed and partials to comments.