THURSDAY. FEBRUARY 2. 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**

RUN
BOX JUMP

3) W.O.D:
"RUN & JUMP"
 FOR TIME:
200M Run
40 Box Jumps 24"
400M Run
20 Box Jumps 24"
200M Run
40 Box Jumps 24"
400M Run
20 Box Jumps 24"
*Post total time to complete in comments.

"BITCH I GOT BOND MONEY!!" CLICK HERE. I WILL STILL BE LAUGHING WHEN YOU SEE THIS!

 

SANTA MONICA, CA.

 

 

WHITEBOARD

**RAMP WOD*
18-15-12-9 OF
POWER CLEAN or HANG POWER CLEAN #75
SHOULDER PRESS #55 
*Posted Loads should be referenced as a minimum. It's assumed proper form can be maintained  throughout the duration of the WOD at the posted Load, scale to a Lighter Load or Heavier Load if need be. Post the Load used to comments and total time to complete.