WEDNESDAY. JULY 4. 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**

TOES TO BAR
HANG SQUAT SNTCH

3) W.O.D
AMRAP 15 OF:
5 TOES TO BAR
10 HANG SQUAT SNATCH #75
30 DOUBLE UNDERS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.

 

HAPPY 4TH OF JULY CREW. ONLY THE STRONG WILL SURVIVE!!

 

 

DO YOU EVEN GET IT??

 

WHITEBOARD

**RAMP WOD**
3 ROUNDS FOR TIME:
20 JUMP SQUATS
10 SUMO DEADLIFT HIGH PULL #75
400M RUN + MEDBALL #20
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

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

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