Fort Myers CrossFitTB- Thrs. 2/3/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Lift: Deadlift 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts



WOD: AMRAP in 15 min.

5 x Sumo Deadlift High Pull

5 x KB Swings HEAVY!


RidgeWOD:
"Lumberjack 20" for time
20x 275# Deadlift
Run 400m.
20x 70# KB Swings
Run 400m.
20x 115# OH Squats
Run 400m.
20x Burpees
Run 400m.
20x Pull Ups
Run 400m.
20x 35# DB Squat Clean
Run 400m.