Thursday, December 16, 2010

Fort Myers CrossFitTB- Fri. 12-17-2010 WOD

Warm Up;

4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle


Lunge Stretch

Leg/Hip/Calf Stretches


Complete 6 Rounds

Sprint to 41 then back pedal back to bldg.

Row 500 m.

Burpee Broad Jumps down room

WOD: Complete all of the following in any order you choose for time...
BUY IN: Row 2500 Meters
100x Barbell Zurcher Squats
100x 35# Plank Rows (Total)
100x 20# Ball Slams
100x 24in. Box Jumps

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