Fort Myers Crossfit TB Wed 7-6-2011 WOD:

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Push Press 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 9 x 75%)



WOD:

10, 8, 6, 4, 2, 1

BB SDLHP

Box Jumps

KB Swings

Lunges each leg

Run to 41


RidgeWOD:
Deadlift: 7 Rounds of 3x - lift every 90 seconds

WOD: 90 second rounds of Deadlift
1, 2, 3, 4...9, 10 Deadlift @ 80%1RM
Run 150m.
REST remainder of the 90 seconds

PM WOD: Strength
DB Kneeling Strict Press 5 x 5x
Toes to Bar > Chest to Bar 5 x 5x
Hollow Rocks 20x