Fort Myers CrossFit TB Fri. 8-9-13 WOD

15 TIME CAP

Annie 50, 40, 30, 20, 10 ( 3 x reps for singles)

DU’s + Sit Ups

5 Min. REST

3 min. AMRAP TEST Rope Climb

50 Burpees for time TEST

REST 5 min.

TGU’s 2 each arm x 6 sets

5:00pm Team WOD: (4 People per team)

A1: Lat Hurdle Jumps  x 100 each person
A2: Tire flips x 30 each person

2 people work, two people do handstand holds-one person holds as long as possible then the other person holds. Keep switching until the other two partners finish the prescribed exercises.

REST 5 Min.

B1: Medball Rotational Slams  x 60/side per person
B2: 1-Arm DB Thrusters x 35 each arm per person

2 people work, two people do farmers holds (Barbell men 75, Women 45) one person holds as long as possible then the other person holds. Keep switching until the other two partners finish the prescribed exercises.

REST 5 Min.

C1: Pull Ups x 50 person
C2: Band Sprints/Shuffles x 10 per person (5 forward sprints & 5 lateral shuffles each side) rest 10-20 sec. between each sprint/shuffle. Each sprint/shuffle should be 100% effort!!

2 people work, two people hold a plank. One person holds as long as possible then the other person holds. Keep switching until the other two partners finish the prescribed exercises.