Thursday, February 10, 2011

Fort Myers CrossFitTB- Fri. 2/11/2011 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

Hurdles x 2 each drill

Sprint to 41

Ladder Drills x 2 each drill

Box Jumps x 5

10 Burpee Pull Ups or 20 Burpees

Skill: Clean and Jerk 5 x 2x (light --- skill work)

WOD: 12x - 9x - 6x (if with a partner 30x-20x-10x; one works, one rests)
185# Clean and Jerk
Two for One Wall Ball

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