Fort Myers CrossFit TB Fri 12-21-12 WOD:

Strength Accessory:

2 x 2 min Plank (Rest at 1 min)

4 x 2 TGU’s Heavy each side

8 Rounds Tabata Hollow Rock (20 sec work/10 sec rest)

GHD Sit Ups 3 x 10 weighted

WOD: 

How far can you go? 25 min time cap...

Run 1 mile, 800m, 400m 300m

After each run complete:

200m Row

Bear Crawl down & Burpee Broad Jump back