WEDNESDAY. JUNE 13. 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**

BROAD JUMPS

3) W.O.D
3 ROUNDS OF:
20 HANG SNATCH #75
20 BROAD JUMPS
60 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. FOR BROAD JUMPS IF YOUR HEIGHT IS 6' AND OVER THAN 6' SHOULD BE YOUR MINIMUM DISTANCE GOAL, IF YOUR HEIGHT IS UNDER 6'  THAN YOUR ACTUAL HEIGHT SHALL BE YOUR MINIMUM DISTANCE GOAL FOR EACH REP.

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

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

 

WHITEBOARD

**RAMP WOD**

FOR TIME:

60 DOUBLE UNDERS

+

5 ROUNDS OF:

5 BURPEE TIRE FLIPS (~MED TIRE - #250 MINIMUM)

5 FRONT SQUAT #115

+

60 DOUBLE UNDERS

*POST TOTAL TIME TO COMPLETE IN COMMENTS.