WEDNESDAY. JULY 18. 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**

SQUAT CLEAN

3) W.O.D
2 ROUNDS FOR TIME:
30 BURPEES
12 SQUAT CLEANS #155
90 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

 

WHITEBOARD

**RAMP WOD**
COMPLETE FOR TIME:
 400M RUN
+ 
3 ROUNDS OF:
10 DEADLIFT #135 OR 70% 1RM (MINIMUM-ASK COACH)
20 BOX JUMP OVERS 20"
+
400M RUN
*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**