Sunday, November 11, 2012

Fort Myers CrossFit TB Mon 11-12-12 WOD:


Strength: Back Squat 90%
5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: Cleans 1 1 1 1 1

WOD: Hero WOD: “Tommy Mac” – 25 min cap
2 Rounds for time:
12 Burpees, 12 Thrusters (115/75)
12 Burpees, 12 Power Snatch
12 Burpees, 12 Push Jerk
12 Burpees, 12 Hang Squat Clean
12 Burpees, 12 OH Squat

Scaled version:
2 Rounds
12 Burpees, 12 Thrusters
12 Burpees, 12 Power Clean
12 Burpees, 12 Front Squat
12 Burpees, 12 Push Jerk
12 Burpees, 12 DL



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