THURSDAY. MAY 10. 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**

SNATCH GRIP JERK
BOX JUMP OVER

3) W.O.D
15-12-9-6-6-6 OF:
SNATCH GRIP JERK #115
BOX JUMP OVERS 20" + 2 SWITCH LUNGES
*ON THE SNATCH GRIP JERK, THE BARBELL MUST TRAVEL TO A LOCKED OUT POSITION OVERHEAD FROM THE BACK RACK (BEHIND THE NECK). ALSO IN ORDER TO COUNT THE REP, THE 2 SWITCH LUNGES MUST BE COMPLETED PRIOR TO EACH BOX JUMP OVER. POST TOTAL TIME TO COMPLETE TO COMMENTS.

 

WHITEBOARD

**RAMP WOD**
12MIN LADDER OF:
PULL UPS (ASSISTED)
SWITCH LUNGES
*POST TOTAL REPS COMPLETED TO COMMENTS.
**LADDER SCHEME IS AS FOLLOWS:
1 PULL UP
2 SWUTCH LUNGES
3 PULL UP
4 SWITCH LUNGES
5 PULL UP
6 SWITCH LUNGES
... CONTINUE AS SUCH UNTIL 12MINS ARE UP.