TUESDAY. JULY 3. 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**

WALL CLIMBS

3) W.O.D
EVERY MINUTE ON THE MINUTE FOR 16MINS ALTERNATE BETWEEN THE FOLLOWING MOVEMENTS:
(1) 3 WALL CLIMBS
(2) 12 MED BALL BOX JUMPS 20" / #20
* NOTE NUMBER OF REPS ACHIEVED PER ROUND IF YOU CAN NOT COMPLETE THE REQUIRED REPS IN ANY GIVEN ROUND. ONCE THE MINUTE IS UP FOR ANY GIVEN ROUND MOVE ON TO THE FOLLOWING MOVE (MINUTE) NO MATTER IF YOU COMPLETE THE REQUIRED REPS FOR THE PREVIOUS ROUND OR NOT. POST IF YOU COMPLETE THE WOD RXd. IT GOES AS FOLLOWS; FIRST MINUTE 3 WALL CLIMBS / 2ND MINUTE 12 MED BALL BOX JUMPS / 3RD MINUTE 3 WALL CLIMBS / 4TH MINUTE 12 MED BALL BOX JUMP... AND SO ON UNTIL 16MINS ARE UP.

**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:

600M RUN

30 BURPEES

600M RUN

30 HANG SNATCH #45 (BARBELL ONLY) 

600M RUN

30 BOX JUMPS #24

*POST TOTAL TIME TO COMPLETE IN COMMENTS.