Petey Says: Come out to try the 2011 CrossFit Games Sectional WOD #3 this weekend. We invite the local CrossFit community to Valley Park on Saturday the 9th from 11 a.m.-1 p.m. Remember you can scale this workout if you want to come join in the fun.
Friday Strength/Skill Work: Warm up to include KB snatch technique. Windmills 5 x 5 each arm. Alternate with Ring Dips/Ring Push-ups 5 x max reps.