WEDNESDAY. MARCH 21. 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**

HAND TO HAND PULL UP
AIR SQUAT

3) W.O.D
FOR TIME:
3 ROUNDS OF:
30 AIR SQUATS
20 DEADLIFT #185
10 STRICT HAND TO HAND PULL UPS (SCALE C2B IF NEEDED)
+
START & FINISH WITH 50 DOUBLE UNDERS.
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

 

WHITEBOARD

**RAMP WOD**
3 ROUNDS OF:
400M RUN
15 PUSH JERK #85
12 ASSTD PULL UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.