MONDAY. MARCH 26. 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**

PULL UPS

3) W.O.D
OPTION 1:
100 Pull Ups  For TIME.
*Post total time to complete in comments.

OPTION 2:
CF OPEN WOD 12.5 - 7MIN LADDER OF:
3 THRUSTERS #100
3 C2B PULL UPS
6 THRUSTERS #100
6 C2B PULL UPS
9 THRUSTERS #100
9 C2B PULL UPS
12 T...
12 C...
15 T...
15 C...
...and so on by 3's until 7MIN is up. TOTAL NUMBER OF REPS IS SCORE.
OFFICIAL 12.5 DESCRIPTION & DEMO CLICK HERE

THE ABOVE TYPES OF FOOD ARE PREFFERED LEADING UP TO A TRAINING SESSION. 1.5-2HRS PRIOR (3-4 ZONE BLOCKS OF EACH MACRONUTRIENT).

 

WHITEBOARD

**RAMP WOD**
3 ROUNDS OF:
30 RING ROWS 
30 AIR SQUATS
30 HR PUSH UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.