Tuesday 6/1/10 WODs
NEW Programming starts today! Get excited – this is going to test everyone…from Athlete to Coach 
PLEASE – click on this link to understand this programming better. This is a MUST-do for all coaches and athletes. Help us help you…
Capital Main WOD:
Warm up:
Run 400m
Samson stretch
Shoulder dislocates
Sumo Deadlift High Pull review (and begin warming up to find weight for A1.)
WOD:
A1.10-10-10-10-10 Sumo Deadlift High Pull — Touch-n-go (1 min rest )
A2. 5 rounds 1 min AMRAP Ring Push-Ups 31X1 (1 min rest )
** A1 and A2 are alternated w/ 1 min rest between exercises
Rest 3 min
B.
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
CF Fundamentals: Stay tuned…