FRIDAY. APRIL 8. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.SKILL
*HEAVY SQAUT CLEAN

4.WOD 
*CF OPEN WOD 11.3
**5 MIN AMRAP OF: #165 SQUAT CLEAN & JERK"
          OR
**5 ROUNDS FOR TIME OF:
7 SQUAT CLEANS #95
14 TRUE PUSH UPS 
30M WALKING LUNGE 
*Post total time to complete in comments. 
**WOD 11.3 DEMO AND INSTRUCTIONS - CLICK HERE

**ABOVE - THE RANCH AT AROMAS CA. ORIGINAL SITE OF THE CF GAMES!!