FortMyers CrossFitTB Fri. 8/16/2013 WOD

Plyos & Conditioning

Strength Wok:

Box Jumps 2-legs x 10, 8, 6, 4 (Increase box height as reps decrease)

Box Jumps single leg balance x 5 x 5 each leg (12-24”)

Depth Jumps 5 x 5 (12-24”)

Lateral Box Jumps Speed Work x 3 x 10 (12-24”)

WOD:

Farmers carry to end of fence and back (1-DB/KB switch hands on the way back)

Sprint to end of fence and back

OH Plate carry 400m.

Sprint 400 m.

BB carry 800m. + 10 BB Squats every 100 steps

Sprint 800m.