Fort Myers CrossFit TB Fri 2-15-13 WOD:

Strength Accessory:

Kipping Practice or Muscle Up Practice

KB Swings 30 25 20 15 10 5 increase weight

WOD: 2 min stations, 30 sec rest to switch, 2 people per station, 1 round for max reps

- Row for calories (both working at the same time)

- Sandbag carry from one side of the room to the other (together carry 4 sandbags to other side of the room = 1 rep)

- Sled Push (one person pushes down the other back = 2 reps)

- Sled Pull (one person pushes down the other back = 2 reps)

- Push Ups (one person working/ one resting)

- Row for calories (both working at the same time)

- KTE’s (one person working/ one resting)

- Get Ups (45/25) Plate OH on knees to standing position and back down = 1 rep (one person working/ one resting)

- Hollow Body Position (One person has to stay in hollow position – switch as needed) Deduct 10 reps every time neither partner is in hollow position

- Pull Ups/ Ring Rows (one person working/ one resting)