Fri. 7-30-2010 WOD

Warm Up: 10 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Cleans

Thrusters


Core Lift: B.B. Clean N Jerk

10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%


WOD 3 sets for time

10 each arm single arm KB overhead squat

20 KB swings (2-hands heavy)

20 pull-up


Advanced

Warm Up: 3 - 5 Minutes Jump Rope and 500 m. Row

Ridge WOD: For Time...
5 Deadlifts @ 200lb.
5 Rounds of Cindy
6 Deadlifts @ 200lb.
4 Rounds of Cindy
7Deadlifts @ 200lb.
3 Rounds of Cindy
8 Deadlifts @ 200lb.
2 Rounds of Cindy

REMINDER: 5x Pull Ups, 10x Push Ups, 15x Air Squats = 1 Round of Cindy



NO BOOT CAMP CLASS NEXT SATURDAY 8-7-2010!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program next Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.