TUESDAY. JANUARY 3. 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** 
KB SWINGS
PRESS

3) WOD
FOR TIME:
15 Kettlebell Swings 2pood / #72
600m Run
30 Shoulder to Overhead #95 (press/push press/push jerk/split jerk)
600m Run
15 Kettlebell Swings 2pood / #72
*Post total time to complete to comments. Shoulder to Overhead means its your choice, what is more efficient in getting it done fast!! Post thoughts.

 

**MAKE SURE TO KEEP THOSE ARMS STR8 AND EXTENDED FINISHING BEHIND THE EARS AS PHOTO DEPICTS ABOVE**

 

WHITEBOARD

**RAMP WOD**
FOR TIME COMPLETE:
800m Run (1/2mile)
50 Box Jumps 18"minimum
800m Run (1/2mile)
50 Push Press #85
*Post total time to complete to comments.