THURSDAY. MARCH 1. 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**

PUSH UP

DOUBLE UNDERS

3) W.O.D:
(A) AMRAP 12MIN OF:

      7 PULL UPS (C2B OPTIONAL)

      14 INCLINE PUSH UP 

(B) AMRAP 3MIN OF:

     DOUBLE UNDERS

     + 7 AIR SQUATS EACH BREAK IN ACTION. 

*FOR INCLINE PUSH UPS (A) PLACE FEET ELEVATED ON A 12" BOX (MINIMUM). POST TOTAL ROUNDS COMPLETED AND ANY PARTIAL ROUND TO COMMENTS, AND IF YOU WENT WITH CHEST TO BAR. FOR (B), ITS AS MANY REPS AS POSSIBLE, AT EVERY BREAK IN ACTION (FUCK UP), YOU MUST COMPLETE 7 AIR SQUATS BEFORE CONTINUING WITH YOUR DOUBLE UNDERS. POST TOTAL REPS TO COMMENTS.

                                   **CF OPEN WOD 12.2 ANNOUNCED CLICK HERE **

 

WHITEBOARD

**RAMP WOD**

FOR TIME:

30 DOUBLE UNDERS

15 RING DIPS (ASSTD)

30 DOUBLE UNDERS

12 RING DIPS (ASSTD)

30 DOUBLE UNDERS

9 RING DIPS (ASSTD)

*POST TOTAL TIME TO COMPLETE IN COMMENT. POST HOW THE DIPS WERE SCALED IF AT ALL (BANDS, BOX DIPS, BAR DIPS, ETC....).