Fort Myers CrossFitTB- Tues. 2/1/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD:

20-30 sec. holds x 5, L-Sits (Rings or Parraletes)

Planks w/one leg elevated 30-60 sec. each leg x 4 each side

GHD Sit Ups w/Slosh Pipe x 10 x 5

MB Trunk Rotations x 20 each side x 5 rounds

Mountain Climbers 50 each leg x 5 rounds (rest 1 min. between rounds)


RidgeWOD:
Skill: 5 Sets of...
3x Push Press
3x Front Squat
3x Thruster

WOD: 10 Rounds of...
10x 95# Thrusters
10x Push Up Variations
Rounds 1/6 - Chest to Deck
Rounds 2/7 - Hand Release
Rounds 3/8 - Parallettes
Rounds 4/9 - Toes on Box
Rounds 5/10 - Rings

Fort Myers CrossFit TB- Mon. 1/31/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Lift: Back Squats 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts


WOD: AMRAP in 15 min.

10 Lunges each leg

Run to 41 & back

10 Squat Jumps


RidgeWOD:
Strength:
Conventional Deadlift: work up to 5 sets of 5x @ 85%

WOD: 5 Rounds - 3 minutes each round for AMascentsAP
15 ft. Rope Climb - REST 3 Minutes between Rounds

Auxiliary Work: 5 Rounds Superset
10x HEAVY DB Row
3x Body Blaster
2x Sprint Start

Fort Myers CrossFit TB Boot Camp Sat. 1-29-2011

AMRAP 5 min for total reps:


5 thrusters – 95#/65#

10 toes to bar

rest 5 min


AMRAP 5 min for total reps:

5 KB Swings

15 push ups

rest 5 min


AMRAP 5 min for total reps:

5 Squats

20 Jump Rope

rest 5 min


AMRAP 5 min for total reps:

5 SDLHP – 135#/95#

25 sit ups

rest 5 min


AMRAP 5 min for total reps:

5 Tire Flips

Burpee Broad Jump

Fort Myers CrossFitTB- Fri. 1/28/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD:
1 Mile BB Carry + 10 Squats w/BB every 50 steps (Men 65, Women 45)

Then Complete: 4 Rounds
BB Rows x 10 Increase weight each set
DB Clean N Jerk x 5 each arm Increase weight each set


RidgeWOD:
Skill:
Clean and Jerk Progression:
3x Clean with Log
3x Split Jerk with Fat Bar
3x Clean and Jerk with Barbell

WOD: 5 Rounds of...
20x GHD Sit Ups
5x 135# Push Press

Fort Myers CrossFitTB- Thrs. 1/27/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

WOD:

TGU’s 3 each side x 3 rounds


Then Complete:

Row 100, 200, 300, 400, 500, 600

GHD Hypers 5, 10, 15, 20, 25, 30

Jump Rope 100, 200, 300, 400, 500, 600


RidgeWOD:
"The Filthy Fifty" for Time...
50x of...
24in. Box Jumps
Jumping Pull Ups
35# KB Swings
Walking Lunges
KTEs
45# Push Press
Supermans
Wall Ball Shots
Burpees
Double Unders

Fort Myers CrossFit TB- Wed. 1/26/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

WOD: ANGIE- Timed

100 Pull Ups

100 Push Ups

100 Squats

100 Sit Ups


RidgeWOD:
Strength:
Sumo Deadlift High Pull with Bands - 10x, 8x, 3 x 5x

Weighted Pull Ups - Find 1RM

Auxiliary Work: 5 Rounds Not for Time
7x 225# Deadlift
3x Body Blaster (Burpee-Pull Up-Toes to Bar)
Row 500m.
20 seconds of Dueling Ropes

Fort Myers CrossFitTB- Tues. 1/25/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD: Run Form and Technique 10 min.
400 m. Run x 1 rest 2 minutes
200 m. Sprint x 2 rest 2 minutes

6 Rounds
20 Yrd Sprint + ladder Drills


RidgeWOD:
Skill:
Handstand Push Ups - handstand holds, wall climbs, push ups (12 minutes)

KB Snatch Progression - Practice (12 minutes)

WOD: 12 minute AMRAP
3x HSPU
7x KB Snatch (each side)

Durability: Run 1 Mile for Time

Fort Myers CrossFitTB- Mon. 1-24-2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans
Push Ups (Hand release on bottom)

WOD Fight Gone Bad

3 Five Minute Rounds of:

Wall Ball Shots

Box Jumps

SDLHP

Row

Push Press


RidgeWOD:
Strength:
Thrusters - Work up to 3RM

Bench Press with Bands (speed work) - Work up to 5 sets of 5x at 80%

Auxiliary Work:
KB Floor Press - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB HEAVY Box Step Up (each leg) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Tabata: 8 Rounds 20 seconds on, 10 seconds off
1. Bottom to Bottom Squats (hold at the bottom during 10 second rest)
2. Dips (Parallel Bars)

Fort Myers CrossFit TB Boot Camp Sat. 1-22-2011

Partners Training (One person works while the other rests. Then Switch)

Circuit 1

10- Goblet Squats (Men 40+, Women 20-30) + 15- Air Squats

Circuit 2

10- DB Clean N Presses + 15- Push Ups

Circuit 3

60 sec.- Calorie Row + 10- KB SDLHP (Men 50-70, Women 30-50)

Circuit 4

10- KTE’s + 10 Burpees

Fort Myers CrossFitTB- Fri. 1/21/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD:

4 rounds timed- 2 Teams

Sled Push down & back

Sprint to 41 & Back

Row 200m

O.H. Plate Carry to 41 & back


RidgeWOD:
"Fight Gone Bad"
3 Rounds
1 Minute Per Exercise
Rest 1 Minute Between Rounds
Score - Total Reps

1. Push Press
2. 24in. Box Jump
3. SDLHP
4. Wall Ball Shots
5. Calorie Row

Fort Myers CrossFitTB- Thrs. 1/20/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Work: Sumo Deadlift 95%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85%, 1 x 90%, 2 x 2 x 95%


WOD: Increase weights each round. Rest 1-2 min. between each round

Clean + Front Squat + Thruster 5, 4, 3, 2, 1

Fort Myers CrossFit TB- Wed. 1/19/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Work: Bench Press 95%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85%, 1 x 90% 2 x 2 x 95%



WOD: Increase weights each round


Complete 1 exercise before moving to the next

DB or KB Incline Bench Press 10, 8, 6, 4 HEAVY! Rest 1-2 min. between rounds

Burpee Wall Ball Shots 4 x 10 Rest 60 sec. between rounds

Fort Myers CrossFitTB- Tues. 1/18/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD:

Lateral Hop over Hurdles to Box Jump 3 L & R rest 30-60 sec. 4 Rounds

Farmers Carry (As heavy as Possible Down Room & Back Rest 1-2 Min. x 6 Rounds

Jump Rope x 60 Sec. (As many reps as possible) Rest 60 sec. x 6 Rounds

Fort Myers CrossFitTB- Mon. 1-17-2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Work: Back Squat 95%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85%, 1 x 90% 2 x 2 x 95%


WOD (16, 10, 8, 6)

Burpee pull-ups

Walking lunge with Kb single arm overhead press. (use light weight.)

Fort Myers CrossFit TB Boot Camp Sat. 1-15-2011

3-Teams Compete (Each team member must complete 4 rounds)

Row 150 m.

10 Pull Ups

Sprint to end of fence in back parking lot & back

15 Push Ups

Jump Rope x 50

Burpee Broad Jump down room

20 Sit Ups
REPEAT!

Fort Myers CrossFitTB- Fri. 1/14/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD: Complete 4 Rounds each groupGroup #1:

MB Rotational Slams x 20 each side
Mountain Climbers x 50 each leg


Group #2:

Row 100 m. sprint
Jump Rope x 100


Group #3:

Jump Squats x 25
Sprint to 41 & Back


RidgeWOD:
Skill: Snatch Progression - 5 Sets (light)
3x Shoulder Shrugs
3x OH Squat
3x Snatch

For Time:
500m Row
30x Burpees
10x 165# Shoulder to Overhead

Get on the Phil Plan and start losing!

Your Diet doesn't have to be hard. Try getting on the Phil Plan. My good friend Phil Roberts has recently cleaned up his diet and in only 7 days has dropped 10 lbs. with simple clean eating.

Below is a list of the foods he is eating.

Steak
Chicken
Whole Eggs (with the yolk)
Plain Organic Greek Yogurt (Not the flavored or sugar filled ones)
Nuts, almonds, pecans
Apples, Bananas & Oranges
Moderate amount of plain cooked oat meal (Not the flavored or sugar filled ones)
Whole Organic Milk
Lots & lots of mixed fresh or frozen vegies

That's it! Nothing fancy or complicated. Just simple clean healthy foods. Phil picks 1 day to cook and prepare all the meals ahead of time. Usually takes about 1-2 hours to cook, clean, portion all foods and store away. But once it's done you're week is planned out and no more thinking or guessing what to eat.

Below are photos of Phil's refridgerator full of pre-packaged foods ready for the week ahead. You'll notice to the left he has all his meats pre-packaged at around 4-6oz. and the other containers are mixed vegies pre-packaged at 1/2 cup servings. Lots of water (1-1.5 gallons per day) and the other containers on the bottom shelf is more food  ready to be weighed and pre-packaged for more meals.

Phil's complete meal
4oz. Chicken, 1/2 cup vegies & 1/4 cup pecans

Prior to this Phil was spending on average around $60.00 - 80.00/week on groceries plus $30-50.00/day eating out for luch or dinner. He has eliminated the need to eat out and now saves around $300.00/week. His current grocery bill is around $75.00 - 80.00/week. Still around what he was spending on groceries before but with much healthier choices in food.

What could you do with an extra $300.00/week or even month???

He now saves the eating out for the weekend. This is his treat to himself for eating well all week. He chooses one day and one meal to "cheat" on. He can enjoy any food he likes but he is not to overinduldge to make up for what he has missed during the week. Most restaraunts serve you enough food to feed a family of four. Cut the food in half and eat that as the cheat meal. You could even save the other half and have it the following day or share it with a friend.


Phil's sample day eating:

Breakfast:
3 Whole Eggs
3 Egg Whites
1/4 Cup Yogurt
1/2 cup mixed vegies
16 oz. Water

Snack:
4-6 oz. Steak
1/2 cup mixed vegies
apple or banana
16 oz. Water



Lunch:
4-6 oz. Chicken
mixed vegies
1/4 cup almonds or pecans
16 oz. Water



Snack:
1 cup yogurt
1/4 cup pecans or almonds
apple or orange
16 oz. Water



Dinner:
4-6 oz. Steak
1/2 cup mixed vegies
16 oz. Water

Snack:
Protein Pudding
(ONLY 1-Serving Per Night)

1/2 gallon Organic Whole Milk
6 boxes Fat Free/Sugar Free Jello Pudding Mix
Mix ingrediants

Then add:
4 servings of protein (Beef Protein from http://www.trueprotein.com/)
add more milk as needed to blend smooth.

Portion into 1 cup serving dishes and chill.

16 oz. Water

One week FREE Training!!

Jan. 2011 intro special for all new members.
Try 1-Week FREE of CrossFit.

Call or email to RSVP your spot on the dates listed below.
(Mon., Wed., & Fri. Jan. 17th, 19th, & 21st at 9:00am)




If you've been thinking about trying CrossFit or the Women's Only Boot Camp
then this is your chance to try it before you buy it!

No strings attached!
When you're ready to join you'll have the convenience of joining any of the listed class hours below.
You pick the days and times that best fit your daily schedule and the coaches will be here waiting to assist you.
CrossFit Thoroughbreds is an Athletic Based Strength and Conditioning Program
designed to educate as well as enhance all aspects of:


Stamina & Strength
Power & Flexibility
Speed & Agility
Coordination & Balance
Cardiovascular & Respiratory Endurance


CrossFit Thoroughbreds Coaching Programs are designed exclusively around compound (multi-joint) movements and short high intensity cardiovascular training sessions.



Regular CrossFit class hours are:

Mon. - Thrs.: 6am, 7am, & 5:30pm

Fri.: 6am & 7am



Women's Only Boot Camp regular hours:

Mon. - Fri.: 8:00am



Monthly Unlimited Coaching for only $95.00



See website for more details:
www.CrossFitTB.com or www.WomensOnlyBootCamp.net


CrossFit Thoroughbreds and the Women's Only Boot Camp is located inside Zuleta's Indoor Batting Cages behind Stevie Tomato's Sports Page on the corner of US 41 & Beacon Manor Dr.


Zuleta's Indoor Batting Cages
11495 S. Cleveland Ave.
Ft. Myers, Fl. 33907


CrossFit Thoroughbreds
http://www.crossfittb.com/
239-851-3940



Jeremy Barnett, Owner
L-1 CrossFit Coach, ISSA-CFT
crossfittb@yahoo.com

Fort Myers CrossFitTB- Thrs. 1/13/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Thanks for visiting with us Brad
400 lb. Fat Bar Deadlift

Core Work: Deadlift 90%

5 x 50%, 5 x 60%, 3 x 70%, 3 x 80%, 3 x 85%, 3 x 2 x 90%


WOD: 4 Rounds each group

Group #1: Increase weights each round
Sumo Deadlift High Pull x 10
Push Ups x 15


Group #2: Increase weights each round
Burpees x 10
Plank Rows x 16 (8 each arm)


RidgeWOD:
4 Rounds NOT for Time
12x KB Swings
12x Toes to Bar

WOD: 12 Minute Cap
50x 24 in. Box Jumps
Then...
135# Front Squats MAX Repititions
* 15x Situps EVERY drop of the Bar
Score = Total Front Squat Reps

Fort Myers CrossFit TB- Wed. 1/12/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Work: Push Press 90%

5 x 50%, 5 x 60%, 3 x 70%, 3 x 75%, 2 x 80%, 2 x 85%, 2 x 2 x 90%


WOD: Increase weights each round

Complete 1 exercise before moving to the next


KB Swings 3 x 10 each arm

KB Cleans 3 x 10 each arm

KB Snatch + OH Squat 3 x 10 each arm


RidgeWOD:
Strength:
1. Conventional Deadlift: Work Up to 2 Sets of 10x at 65%

2. Pull Up Progression - remain on the bar through circuit - 3 sets
2x Weighted Pull Ups
4x Strict Pull Ups
6x Kipping Pull Ups

Auxiliary Work:
1. Rack High Pull with Bands - 3 x 10x
2. KB Heavy ROW (Each Arm) - 12x, 10x, 8x, 6x
3. Sled Push 3x Down and Back
4. Sled Pull 3x Down and Back

Fort Myers CrossFitTB- Tues. 1/11/2011 WOD

Warm Up:


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD:
Complete 4 Rounds each group


Group # 1:

KB Shuttle Runs
10-KTE’s


Group # 2:

Farmers Carry to 41 & Back (DB’s, KB’s or plates)
Run 800 m.


RidgeWOD:
Skill Work (Practice):
1. Handstand Push Ups: 20 minutes (include handstand holds)
2. Muscle Up Progressions: 12 minutes (include shoot thrus)

Auxiliary Work: 5 Rounds NOT for time...
10x Ring Push Ups
7x Ring Dips

Core Work: Collect 2 Minutes of EACH
GHD Slosh Bar Trunk Rotations
Hollow Rock

Saturday 110108

Darian Barnett makes it to the CrossFit.com mainpage.

Look for the link of his double rope muscle up video under the picture of the guy rowing in a cowboy hat.

Click the link below to view:

Saturday 110108

Fort Myers CrossFitTB- Mon. 1-10-2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Work: Front Squat 90%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85% 2 x 2 x 90%


WOD: Partner FRAN

21, 15, 9 each exercise
(Work in pairs to complete FRAN in fastest time possible)
Thrusters
Pull Ups

RidgeWOD:
Strength:
Back Squat with Bands: Work Up to 2 Sets of 10x of 1RM

Strict Press with Bands: Work Up to 2 Sets of 10x 1RM

Auxiliary Work:
1. Rack Squats HEAVY - 5 sets of 5x
2. 12 in. seated to 30 in. Box Jumps - 3 sets of 10x
3. TGUs - 5 sets of 3x EACH side (increase weight each round)

Fort Myers CrossFit TB Boot Camp Sat. 1-8-2011

“Six Minutes of Pleasure”


A.) AMRAP in 6 minutes of:

6 Thrusters (95/45-65)

6 Pullups

Rest 4 minutes


B.) AMRAP in 6 minutes of:

6 Sumo Deadlift High Pulls (95/45-65)

6 Burpees

Rest 4 Minutes


C.) AMRAP in 6 minutes of:

6 Ring Rows

6 Push Ups

Jared: 36" Box Jumps

5:30pm Guys:
Sumo Deadlift High Pulls

Fort Myers CrossFitTB- Fri. 1/7/2011 WOD

Warm Up;
4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches


6am Group Deadlifting

Jean: 345 lb. Deadlift
Easy Weight!

WOD:

Complete 4 Rounds each group

Work with a partner for each group of exercises

(60 sec. work, 30 sec. rest)



Group #1:

KB Swings

Leg Raises



Group #2:

Plank Box hand step ups

Row (as many calories as possible in 60 sec.)



Group #3:

Burpee Broad Jumps

Plank Walk down room


RidgeWOD:
SKILL: Pull Up Progression
2x Weighted Pull Ups
4x Strict Pull Ups
6x Kipping Pull Ups

WOD:
5 Minute AMRAP
10x 40# KB Swings
10x 27in. Box Jumps
REST 2 Minutes
5 Minute AMRAP
10x 75# Thrusters
10x 75# SDLHPs
REST 2 Minutes
5 Minute AMRAP
10x 35# Dumbbell Push Press
10x Burpees

Fort Myers CrossFitTB- Thrs. 1/6/2011 WOD

Warm Up:
Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Jared: Kipping Pull Ups

James: Kipping Pull Ups

Core Work: Sumo Deadlift 85%

5 x 50%, 5 x 60%, 3 x 70%, 3 x 80%, (3 x 3 x 85%) (rest 3-5 min.)

WOD: 4 Rounds each group


Group #1:

Rope Sled Pull 90-135 lbs. 100’ Rope

Tire Flips x 10


Group #2:

Knees to Elbows x 20

GHD Hypers w/Knee Flexion x 10


RidgeWOD:
WOD: For Time...
1,000 m. Row
50x 95# Thrusters
1,500m. Row
50x Burpees
2,000m. Row

Fort Myers CrossFitTb- Wed. 1/5/2011 WOD

Warm Up:
Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Katie: 215 lb. Sled Push

Ben: 265 lb. Sled Push

Brian: 215 lb. Sled Push

Core Work: Bench Press 85%

5 x 50%, 5 x 60%, 3 x 70%, 2 x 75%, 2 x 80%,
(3 x 3 x 85%) (rest 2-3 min.)



WOD: Increase weights each round

Push Jerk 10, 8, 6, 4, 2

(Advanced Lifters: Clean N Jerk with 90 lb. Log- Add weight each set)


Hang Cleans 10, 8, 6, 4, 2

WBS x 10, 10, 10, 10, 10

MB OH Slams 10, 10, 10, 10, 10


RidgeWOD:
Baseline:
100x OH Squat w. PVC
100x Double Unders
10x Body Blasters (Burpee-Pull Up-KTE)

WOD: 5 Rounds for Time
10x 35# Man Makers
30x 50# KB Swings
Run 800 m.

Fort Myers CrossFitTB- Tues. 1/4/2011 WOD

Warm Up:
4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches


CrossFit & Thoroughbred Youth Athletics 2010



WOD:
Complete 4 Rounds each group


Group #1:

Small red sled push with 45 lbs. – 90 lbs. down & back

Jump Rope 50 reps



Group #2:

Row 700 m.

50 Mountain Climbers each leg



Group #3:

Farmers Carry to back of Stevie Tomato’s Sports Page & Back

50 Weighted Sit Ups


RidgeWOD:
Strength: Work to 1RM Bench Press

Stamina: 5 Rounds (NOT for time)
3x Bench Press @ 95% 1RM
15x Bench Press @ 135#
4x Sprint Starts

WOD: 4 Rounds for Time
3 Rounds of "Cindy"
Row 250m.

Fort Myers CrossFitTB- Mon. 1-3-2011 WOD

Warm Up:
Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Coach Cordula: 265 lb. Yoke Push 60 feet



Core Work: Back Squat 85%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 2 x 85%


WOD: Complete 4 Rounds each group

Group #1:

Pull Ups x 10 with vests or dip belt (Beg.-partner assisted)

Box Jumps x 10



Group #2:

Heavy DB Rows 4 x 8 each side

OH Weighted Lunges Heavy x 5 each leg


RidgeWOD:
Skill: 12 Minutes - FIND 3 Rep Max Overhead Squat

WOD:
2:00 min - Double Unders
2:00 min - Pistols (alternate legs)
1:00 min - Double Unders
1:00 min - Pistols
2:00 min - 45# Plate Squats
2:00 min - Turkish Sit Ups 30# DB
1:00 min - Weighted Squats
1:00 min - Turkish Sit Ups
2:00 min - Hand Release Push Ups
2:00 min - Overhead Walking Lunge 45#
1:00 min - Hand Release Push Ups
1:00 min - Overhead Walking Lunges 45#