THURSDAY. DECEMBER 1. 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)

** STRENGTH WORK**
*CLEAN & JERK  3-3-3
  THESE SHOULD BE YOUR 3 REP MAX WEIGHT. Rest ~3mins between sets.
 'C&J DEMO'   



3.WOD
3 ROUNDS OF:
400 m Run
15 Box Jumps 24"
15 Thrusters #95
30 Double Unders
15 Push-ups
30 Sit-ups
30 yd Walking Lunge
Post total time to complete in comments. Compare to 2/15/11.

 **RAMP WOD**
(A) AMRAP 7 MIN OF:
      10 Wall Balls #20 Target is 2' above reach. 
      10 Push Ups

-Rest Exactly 3mins-

(B) 7 MINUTE LADDER:
      4 Jumping Pull Ups 
      4 Air Squats
      8 Jumping Pull Ups
      8 Air Squats
    12 Jumping Pull Ups
    12 Air Squats
    .......AND SO ON (BY4s) UNTIL 7MINs IS UP.
*Post total rounds completed for (A) and Total Reps for (B) to comments.