THURSDAY. APRIL 5. 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**

OVERHEAD SQUAT
PULL UP

3) W.O.D
"UP & OVER"
30 Pull Ups
15 Overhead Squats #115
24 Pull Ups
12 Overhead Squats #115
18 Pull Ups
 9 Overhead Squats #115
*Post total time to complete in comments. Compare to July 12 2011.

 

 

 

WHITEBOARD

**RAMP WOD**
"HELEN"
3 ROUNDS:
400M RUN
21 KB SWINGS 1pood (Minimum)
12 Pull Ups
*Post total time to complete in comments.