Fort Myers CrossFit TB Mon. 5/18/2011 WOD:

Wed. 5/18/2011 Week #9:


WOD:
Complete 2 Rounds Best Time

Run 1 mile

Row 5oo m.

Dumbbell Carry Single Arm 400 m. Men 35-60, Women 15-30
(Switch hands half way back)

Jump Rope x 200


RidgeWOD:
Strength: Push Press - 5 x 5x @ 75%

WOD: NFT
15x Push Press @ 65% of 1RM
70x 1 Arm DB Snatch 35# (35x EACH Arm)
Tabada Row: 8 rounds on - 20 seconds on, 10 seconds off
Tabada Core Work: L-Sits