Fort Myers CrossFit TB- Mon. 3-21-2011 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:
Skill: Clean and Jerk Progression
Front Squat
Hang Clean
Hang Squat Clean
Clean Pull
Split Jerk

WOD: 4 Rounds for Time
5x 135# Squat Clean
225# Yoke Push Down Room
7x 24 in. Box Jump
225# Yoke Push Down Room

WOD: For Time
100x Tire Flips - jump through and back every 30 seconds

Post Workout: Row 1K for Time