FRIDAY. APRIL 27. 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**

FRONT SQUAT
PARTNER BAND SPRINTS

3) W.O.D
(A) FRONT SQUATS 3-3-3
~3MIN REST.
(B) 10 ROUNDS OF:
PARTNER BAND SPRINT 20M
REST 30SEC.
*POST LOADS FOR (A) TO COMMENTS, THE LAST SET SHOULD BE YOUR 3 REP MAX. FOR (B) GRAB A PARTNER AND COMPLETE THE REQUIRED NUMBER OF ROUNDS, REST EXACTLY 30 SECONDS BETWEEN EFFORTS.

**GREAT BAND SPRINT DEMONSTRATION AND INSTRUCTION HERE**

 

WHITEBOARD

**RAMP WOD**

10 INDIVIDUALLY TIMED ROUNDS OF:

3 SHUTTLE SPRINTS 30M

*POST TIMES FOR EACH ROUND. SLOWEST ROUND IS SCORE. REST EXACTLY 30 SEC BETWEEN EFFORTS.