Tuesday, July 12, 2011

Fort Myers Crossfit TB Wed 7-13-2011 WOD:

Strict Press:
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 2 x 9 @ 75%

WOD: 4 Rounds Timed
30x Double Under Jump Ropes (Single Unders - 60x)
10x Pull Ups
10x MB Push Ups
500m Row


RidgeWOD:
AM Stength:
Weighted Pull Up: Work to 1RM
Bent Over Row: 3 x 10x (increase load each round)

WOD: 10...1 NFT
225# Deadlift
24in. Box Jumps
Dead Hang Pull Ups


PM WOD:
20 Minute AMRAP
4x Burpees
8x Toes to Bar
16x 70# KB SDLHP

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