WEDNESDAY. NOVEMBER 30. 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**
SUMO DEADLIFT HIGH PULL
BURPEES

3.WOD
12-10-8-6-8-10-12 OF:
Sumo Deadlift High Pull #95
Burpees
+200m Run "Between" Each Rep Round
*Because some of you will fuck it up...run "between" each rep round means run after the first rep round of 12, before your last rep round of 12, and after all other rep rounds, you will start the wod with 12 sumo deadlift high pulls and finish the wod with 12 burpees. Basically you run wherever there is a dash in wod description above.

                                                                  WHITEBOARD





**RAMP WOD**
4 ROUNDS OF:
6 Push Press #85
12 Box Jumps 20"
400m Run
*Post total time to complete to comments.