WEDNESDAY. NOVEMBER 9. 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**
HAND RELEASE PUSH UPS
DOUBLE UNDERS

3.WOD
3 ROUNDS (4T) OF:
400m Run
100 Double Unders
50 Hand Release Push Ups
*Post total time to complete in comments.

**RAMP WOD**
3 ROUNDS (4T) OF:
20 Ring Rows
20 Push Press #45
20 Front Squats #45
*Post total time to complete.


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