MONDAY. MARCH 12. 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**

POWER CLEAN
RUN

3) W.O.D
Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Complete adequate warm-up sets with lighter loads than perform 5 WORK SETS (3 rep ea.) Work up to the heaviest set of 3 reps possible. Rest 2-3min between WORK sets. Post completed  and any missed sets to comments.
**BEFORE YOU GO - 1MILE FOR TIME.

**RAMP WOD**
FOR TIME:
30 RING DIPS
60 RING ROWS
90 TIRE LATERALS 18" (OVER AND BACK IS 4 REPS)
*POST TOTAL TIME TO COMPLETE IN COMMENTS.