WEDNESDAY. APRIL 25. 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**

TIRE FLIPS
C2B PULL UPS

3) W.O.D
"RUN-DRIVE-PULL"
3 ROUNDS OF:
400M RUN
5 LARGE TIRE FLIPS (#400+)
20 C2B PULL UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

 

WHITEBOARD

**RAMP WOD**
3 ROUNDS OF:
200m RUN
10 OVERHEAD SQUAT #75 (minimum-ask coach)
15 BURPEES
*POST TOTAL TIME TO COMPLETE IN COMMENTS.