Fort Myers CrossFitTB- Fri. 2/4/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD:

1 Mile Run Test (Record Time)

Then Complete: 4 Rounds Timed!

200 m. Row

800 m. Run


RidgeWOD:
Skill: 12 Minute Running Clock
Minutes 1, 2, 3 - 2x Power Clean Per Minute
Minutes 4, 5, 6 - 1x Power Clean, 1x Front Squat
Minutes 7, 8, 9 - 2x Squat Cleans
Minutes 10, 11, 12 - 1x Squat Clean

WOD:
"Jerry" for time
Run 1 Mile
Row 2K
Run 1 Mile