THURSDAY. MAY 24. 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**

POWER CLEAN
WALL BALL

3) W.O.D
"CF-MAIN SITE  WOD MAY 17, 2012"
5 ROUNDS OF:
10 POWER CLEANS #135
15 WALL BALLS #20 / 10' TARGET
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


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

 

WHITEBOARD

**RAMP WOD**

15MIN LADDER OF:

KB SWINGS 1.5pood / #53 (AMERICAN - TO OVERHEAD) 
DOUBLE UNDERS
*POST TOTAL REPS COMPLETED TO COMMENTS.THE SEQUENCE IS AS FOLLOWS:
1 KB SWING
2 DUs
3 KB SWING
4 DUs
5 KB SWING
6 DUs
7 KB SWING
8 DUs
9 KB SWING
.....AND SO ON UNTIL 15MIN IS UP.

*COMPARE TO MARCH 13, 2012.