TUESDAY. MAY 15. 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**

BACK SQUAT
C2B PULL UPS

3) W.O.D
10-9-8-7-6-5-4-3-2-1 OF:
BACK SQUAT #185 OR 70 % 1RM
C2B PULL UPS
*POST LOAD USED AND TOTAL TIME TO COMPLETE IN COMMENTS.

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

 

WHITEBOARD

**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 OF:
BENCH PRESS
+
200M RUN AFTER EACH REP ROUND.
*FOR BENCH LOAD IT IS 70 PERCENT OF BODY WEIGHT OR 70% OF 1RM, WHICH EVER IS GREATER. SCALE AS NEEDED, ASK COACH.  POST TOTAL TIME TO COMPLETE IN COMMENTS.