Fort Myers CrossFit TB Thrs 8-9-12 WOD:

Strength: Front Squat 95%

5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 90% (4 x 2 x 95%)

WOD: NFT

BB Lunges x 5 each leg x 4 Rounds heavy

Hurdle over and under with KB x 4 Rounds R/L

30 sec hold bottom of squat x 6 Rounds

single arm KB/DB OH squat x 5 each side x 4 Rounds