FRIDAY. DECEMBER 23, 2011

                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

 MOBILITY WOD CLICK HERE - SEARCH HIS SITE USING MOVEMENT TERMS

2) WARM-UP

BURGENER WARM-UP CLICK HERE. UTILIZE FOR OLY (olympic lifts) DAYS AND WODS

CF VETERAN DUTCHs WARM-UP CLICK HERE. MIMIC OR GET IDEAS

**SKILL WORK** 
THRUSTERS

3) WOD
(A) THRUSTERS 2-2-2-2-2
REST ~3min.
(B) PLANK 5MIN 
*Post loads to comments for (A). Final Sets should be your 2RM (2 Rep Max Weight). Go hard, if you don't fail your not trying hard enough!! For (B) count number of breaks to accumulate 5mins.

                                       **HAPPY HOLIDAYS TO ALL THAT FOLLOW**

 

WHITEBOARD

**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 OF:
Med Bal Cleans #20
Pull Ups (band asstd)
*Post total time to complete in comments.