FRIDAY. MARCH 16. 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**

DEADLIFT

3) W.O.D
OPTION 1:
(A) DEADLIFT 3-3-3-3-3
(B) 2 MAX BALL SLAM #20
*POST LOADS ACCOMPLISHED AND ANY MISSES TO COMMENTS.

OPTION 2: CF OPEN WOD 12.4
AMRAP.12 OF:
150 WALL BALLS #20
90 DOUBLE UNDERS
30 MUSCLE UPS 
*POST TOTAL NUMBER OF REPS ACCOMPLISHED.
**OFFICIAL WOD DESCRIPTION HERE-GO TO WEEK 4**

 

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WHITEBOARD

**RAMP WOD**
(A) 100 DOUBLE UNDERS FOR TIME.
(B) MAX TIRE FLIPS 2 MIN (MED TIRE ~#200-250)
*POST TIME FOR (A) AND TOTAL NUMBER OF REPS ACCOMPLISHED FOR (B).