TUESDAY. JUNE 19. 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**

TIRE FLIPS (LARGE-#400+)
DOUBLE UNDERS

3) W.O.D
FOR TIME:
4 ROUNDS OF:
5 TIRE FLIPS + JUMP IN & OUT (LARGE TIRE-BIGGEST YOU GOT)
50 DOUBLE UNDERS
*FOR THE TIRE FLIPS, WHEN YOU JUMP IN AND OUT YOU MUST NOT MAKE CONTACT WITH THE TIRE WITH ANY PART OF YOUR BODY, IF YOU DO ITS A 5 BURPEE PENALTY BEFORE YOUR NEXT FLIP. FOR EXAMPLE IF YOU JUMP IN AND TOUCH IT, THATS 5 BURPS, IF WHEN YOU JUMP OUT YOU TOUCH IT, THATS AN ADDITIONAL 5 BURPS, SO ON EACH JUMP IN & OUT YOU RISK A 10 BURPEE TOTAL PENALTY IF YOUR FUCKING UP... YES I'M LAUGHING WHILE I PROGRAM THIS!! POST TOTAL TIME TO COMPLETE 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**
6 INDIVIDUAL ROUNDS OF:
10 DMBL THRUSTERS #25ea
2 15M SHUTTLE
10 KB SUMO DEADLIFT HIGH PULL 2pood (~#70)
REST 90SEC BETWEEN EFFORTS.
*POST TIMES FOR EACH INDIVIDUAL ROUND TO COMMENTS. GO FAST. REALLY FAST.