02.09.2012

Warm-up:
2 Rnds
250 m row
10 Dive Bomb Push-ups
10 wallball shots
5 Handstand Push-ups (sub 20-30 sec hold)

THEN:
Standard Burgener Warm-up

Open WOD 11.3:

5 min AMRAP Squat Clean and Jerk (165#/110#)

and

Open WOD 11.2

 15 min AMRAP (9 DL 155#/100#, 12 hand release pushups, 15 box jumps)

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WOD Demos: