Wednesday, September 7, 2011

Fort Myers Crossfit TB Thrs 9-8-2011 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!

Brian 305 lb DL PR
Body Weight 145 lbs.
30 lb. PR increase


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