Fort Myers Crossfit TB Mon 9-26-2011 WOD:

Warm Up:

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


Core Work: Back Squat 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)



WOD:

Work with a partner:


100 Air Squats total

Run 1 mile together

100 Air Squats total