Fort Myers CrossFit TB Thurs 3-7-13 WOD:

Strength: Backsquat 90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: Practice Snatch & Hang Squat Clean

WOD: Hero WOD: “Tommy Mac” – 25 min cap

2 Rounds for time:

12 Burpees, 12 Thrusters (115/75)

12 Burpees, 12 Power Snatch

12 Burpees, 12 Push Jerk

12 Burpees, 12 Hang Squat Clean

12 Burpees, 12 OH Squat

Scaled version:

2 Rounds

12 Burpees, 12 Thrusters

12 Burpees, 12 Power Clean

12 Burpees, 12 Front Squat

12 Burpees, 12 Push Jerk

OR SKILL PRACTICE FOR THE CrossFit OPEN WOD! 

We will meet Friday Night at 5pm for the first WOD!!!

If you are not entered in the competition there is still time!!!!! :-)  

Everybody is welcome to cheer and support!!