WEDNESDAY. MAY 2. 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**

SUPINE RING ROW
THRUSTERS

3) W.O.D
(A) 10 SUPINE RING ROWS ON THE MINUTE FOR 10 MIN.
(B) 7 HANG SQUAT CLEAN #115 ON THE MINUTE FOR 7 MIN.
(C) 200M RUN ON THE MINUTE FOR 5 MINUTES.
*POST HOW MANY MINUTES YOU REACHED FOR EACH, ONCE YOU CAN NOT COMPLETE THE REQUIRED WORK ON THE MINUTE YOUR DONE WITH THAT MOVEMENT. 2 MINS REST BETWEEN MOVEMENTS.

 

WHITEBOARD

**RAMP WOD**

AMRAP 20 OF:

10 BURPEES

15 PRESS #45 (MINIMUM-ASK COACH)

200M RUN

*POST TOTAL ROUNDS AND ANY PARTIAL ROUND COMPLETED TO COMMENTS.