WEDNESDAY. DECEMBER 28. 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** 
SLEDGEHAMMER
TIRE FLIPS

3) WOD
AMRAP 20 OF:
10 Sledge Strikes (R)
10 Sledge Strikes (L)
10 Tire Flips 
200m Sprint
*Post total time to complete in comments. 

 

WHITEBOARD

**RAMP WOD**
20-15-10-5-10-15-20 OF:
Box Jumps 20"
Kettle Bell Swings 1.5pood / #53 (Russian -To Eye Level) 
*Post total time to complete in comments.