THURSDAY. DECEMBER 8. 2011

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


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*
BURPEE BOX JUMP
PUSH JERK
DEMO - BURPEE BOX JUMPS



3.WOD
18 - 12 - 6 OF:
Burpee Box Jumps 24"
Push Jerk @70% 1RM(PRESS)
*Post total time to complete in comments. If you do not know your 1 Rep Max Press than use #115 as load or scale as needed.

            **EVERYWHERE IS YOUR GYM... BURPEE BOX JUMPS IN THE PARK ABOVE**


                                         **HOTT CHICKS AND SPORTS THURSDAYS**                                      

 

WHITEBOARD

**RAMP WOD**
AMRAP 12 OF:
10 Burpees
10 Thrusters #75
*Post total rounds and any partial round completed to comments.