WEDNESDAY. FEBRUARY 22. 2012 ** OPEN 2012 STARTS**

                            ***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**

BARBELL COMPLEX
CHEST TO BAR PULL UPS

3) W.O.D:
AMRAP 20 OF:
5 C2B Pull Ups
7 Snatch Grip Deadlift - Hang P.Snatch - Snatch Grip Press - Ovrhd. Reverse Lunge #75
28 Double Unders
*Post total rounds completed and any partial round to comments. The Barbell Complex (turquoise font) is as follows; perform the snatch grip deadlift - then a hang power snatch bringing the bar down to back of neck - then perform a strict press (snatch grip throughout) and while the weight is overhead - perform a reverse lunge, one each leg, that is ONE complex (7 complexs' per round as prescribed).

 

WHITEBOARD

**RAMP WOD**
AMRAP 20 OF:
5 Body Rows 
10 H.R. Push Ups 
10 Sledge Hammer Strikes on Tire (Alternating Arms)
3 Shuttles (5m)
*Post total rounds and any partial round to comments. Google "Body Rows" for description. For shuttles set up a 5M (15ft) distance, at the start sprint forward to your 5M mark, touch floor, then sprint backwards to the start, and touch floor, repeat 3 times per round fast as you can. Post load of sledghammer if available.