TUESDAY. MARCH 20. 2012

                                ***TECHNIQUE***CONSISTENCY***INTENSITY***276.

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
OVERHEAD LUNGE

3) W.O.D
FOR TIME:
5 ROUNDS OF:
20 INCLINE PUSH UPS (12" BOX)
20 ALTERNATING OVERHEAD LUNGES #75
+
START & FINISH WITH A 400M RUN.
*POST TOTAL TIME TO COMPLETE IN COMMENTS. FOR INCLINE PUSH UPS PLACE FEET IN AN ELEVATED  POSITION, 12.INCH IN THIS CASE. MAINTAIN STABILITY.

 ATTITUDE NATION SALUTE - CAL STRENGTH DOING WORK CLICK HERE - CLEAN WAR

 

THERE COMING.....

 

WHITEBOARD

**RAMP WOD**
(A) 10-1 OF:
 BURPEE BOX JUMP 20"
 SQUAT CLEAN #85
      +
(B) 2MIN MAX HR PUSH UPS (HAND RELEASE)
*POST TOTAL TIME TO COMPLETE (A) AND NUMBER OF REPS ACCOMPLISHED FOR (B) IN COMMENTS.