Friday 11.15.13

Remember to rock your yellow if you've got it. Also join us in bustin that post wod burpee. 

CFBB NATION.

1. General Warm-Up
2 rounds
***check the FAQ's if you don't know it

2. Stretch what needs stretching
Muscle recovery involves a muscle returning to its original length. Stretching facilitates this.

3. Not for time
3 Rounds
20 Double Unders
5 Chest to bar
5 Deads
4 Wall Balls
4 Power Snatch
3 HR Burpees
3 Strict GHD's
2 Squat Clean Thrusters
1 Clean + Hang Clean
1 Burpee

***Do your respective Version/Weights for these movements

4. Stretch again

3. Optional if you think you have a shot at the finals
2 Rounds not for time
3 Snatches (5 second hold at the bottom) 155/95
3 Muscle-ups

1 Burpee