FRIDAY. MAY 18. 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**

SUMO DEADLIFT HIGH PULL
REVERSE LUNGE *FRONT RACK POSITION

3) W.O.D
(A) FOR TIME:
50 SDHP #105
+ 5 JUMP SQUATS AT EVERY BREAK IN ACTION.
(B) FOR TIME:
50 ALT. REVERSE LUNGE #105 *FRONT RACK
+ 5 JUMP SQUATS FOR EVERY BREAK IN ACTION.
*POST TOTAL TIME TO COMPLETE (A) & (B) AND NUMBER OF BREAKS FOR EACH IN COMMENTS.

 **STOP EATING SHIT FOOD - THESE ARE THE FACTS - BACKED BY REAL SCIENCE**

 

WHITEBOARD

**RAMP WOD**
FOR TIME:
100 PULL-UPS
*SCALE AS NEEDED (BANDS), POST TOTAL TIME TO COMPLETE AND WHICH BANDS UTILIZED TO ACCOMPLISH IN COMMENTS.