Fort Myers Crossfit TB Thrs 7-7-2011 WOD:

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work 1: Sumo Deadlift 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 9 x 75%)



Core Work 2: Back Squat 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 9 x 75%)



…if time allows: Practice Strict Pull Ups or Kipping Pull Ups 10 x 5


RidgeWOD: GOAT/Mobility WOD