MONDAY. JANUARY 9. 2012

                                  ***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** 

TOES TO BAR
RING DIPS

3) WOD
FOR TIME:
800m Run
30 Toes To Bar
40 Box Jumps 24"
50 Ring Dips
800m Run
*Post total time to complete in comments.

WHITEBOARD

**RAMP WOD**
(A) Deadlift 5-5-5-5-5
Rest ~3min
(B) 2min Max SitUps
*For (A) do plenty of light warm up sets prior to work loads. Post successful and any missed loads for working sets, your last set of 5 should be your 5 Rep Max Weight. Rest no more than 3mins between sets. For (B) post number of reps completed.