WEDNESDAY. JANUARY 18. 2012

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

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

CF VETERAN "DUTCH" - CLICK HERE - GOOD EVERYDAY DYNAMIC WARMUP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

PRESS
AIR SQUAT

3) W.O.D:
2X  21-15-9 OF:
Press (Strict) #75

Air Squat 

Double Unders

*Post total time to complete in comments. Try keeping the Double Unders UNBROKEN, and post if successful.

 

WHITEBOARD

**RAMP WOD**
3 ROUNDS OF:
400m Run
20 Hand Release Push Ups 
20 Box Jumps 20"
*Post total time to complete to comments.

HAND RELEASE PUSH UP DEMO CLICK HERE 
*Notice on a good rep the knees do not make contact with the ground, just the upper torso. ENJOY!