THURSDAY. JULY 5. 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**

SPRINT
KB SWINGS

3) W.O.D
(A) 4 X 40YD SPRINT
(B) E.M.O.T.M (EVERY MINUTE ON THE MINUTE) FOR 10MIN OF:
12  KB SWING 2pood
*POST FASTEST TIME FOR (A).  POST HOW MANY MINUTES ACHIEVED FOR (B) IF NOT ALL (RXd) TO 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**

AMRAP 12 MINS:

4 TIRE FLIPS

8 BURPEES

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