MONDAY. JULY 23. 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**

BURPEE BOX JUMP OVER

3) W.O.D
FOR TIME:
20 BURPEE BOX JUMP OVER 20"
30 PULL UPS
60 PUSH UPS
100 AIR SQUATS
60 PUSH UPS
30 PULL UPS
20 BURPEE BOX JUMP OVER 20"
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

**RAMP WOD**
-FOR TIME-
20 BURPEES
+
4 ROUNDS OF:
200M RUN 
30 AIR SQUATS 
+
20 BURPEES
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:

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

*NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE EATING