WEDNESDAY. MARCH 7. 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**

EVERYTHING + RUNNING

3) W.O.D:
"LUMBERJACK-ISH 20"
FOR TIME COMPLETE:
20 DEADLIFT #275
400M RUN
20 KB SWINGS 2POOD (#72)
400M RUN
20 OVERHEAD SQUATS #115
400M RUN
20 BURPEES
400M RUN
20 C2B PULL UPS
400M RUN
20 BOX JUMPS 24"
400M RUN
20 SQUAT CLEAN #95
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 

 

WHITEBOARD

**RAMP WOD**
5 ROUNDS OF:
10 DOUBLE UNDERS (SCALE - X2 OR X3 IF YOUR GOOD AT EM)
15 BOX JUMP 24"
20 RUSSIAN (EYE LEVEL ONLY) KB SWINGS 1.5 POOD (#53) (SCALE TO AMERICAN SWINGS FOR ADDED DIFFICULTY)
 *POST TOTAL TIME TO COMPLETE IN COMMENTS.