THURSDAY. OCTOBER 20. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK**
 FRONT SQUATS 
 RING DIPS

3.WOD  
"HURRY UP"
2 ROUNDS OF:
10 FRONT SQUATS #165
20 WALL BALLS #20
30 PULL UPS 
40 RING DIPS
50 DOUBLE UNDERS
* Post total time to complete. 

                                                           WHITEBOARD


 "RAMP WOD"
5 ROUNDS OF:
5 Deadlifts #135
10 Burpees
*Post total time to complete in comments.
**Accumulate 3mins in a solid plank position. Track and post number of breaks to comments.