THURSDAY APRIL 19. 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**

SLEDGE HAMMER STRIKES
BOUNDING (HOPS SON!!)

3) W.O.D
4 INDIVIDUAL ROUND FOR TIME:
20 ALTERNATING TIRE STRIKES(SLEDGE HAMMER)
10 BODY WEIGHT BENCH PRESS
10 TIRE HOPS (24" HIGH TIRE IF U GOT IT) *IN & OUT = 2REPS
*REST 9OSEC BETWEEN ROUNDS.
*POST TIMES FOR EACH ROUND TO COMMENTS. GO FAST!!

 

 

WHITEBOARD

**RAMP WOD**
15-25-35-25-15 OF:
HR PUSH UPS
SIT UPS  
*POST TOTAL TIME TO COMPLETE IN COMMENTS.