FRIDAY. JUNE 22. 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**

SINGLE LEG BOX JUMP

3) W.O.D
FOR TIME:
100 ALTERNATING SINGLE LEG BOX JUMP 20"
+ 3 SHOULDER TO OVERHEAD #115 AT EVERY BREAK IN ACTION.
*POST TOTAL TIME TO COMPLETE IN COMMENTS AND NUMBER OF BREAKS NEEDED. *SHOULDER TO OVERHEAD MEANS ANY WAY YOU CHOOSE, FOR EXAMPLE; PRESS, PUSH PRESS, PUSH JERK...ETC. POST PRESS TECHNIQUE USED FOR S2O's IN COMMENTS.

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

**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**

 

WHITEBOARD

**RAMP WOD**
50 HANG SNATCH #75
+ 20 BALL SLAMS #20 AT EVERY BREAK IN ACTION. 
*POST TOTAL TIME TO COMPLETE IN COMMENTS AND NUMBER OF BREAKS. THINK HIT & CATCH TECHNIQUE (SUPERMAN PULL).