FortMyers CrossFitTB Wed. 9/11/2013 WOD

Strength: DB/KB Plank Rows 10, 8, 6, 2 x 4, 2 x 3, 2 x 2 HEAVY!!

Accessory: Assisted or Weighted Pull Ups 15, 12, 9, 6, 3, 1

WOD: Tabata

Band Trunk Rotations

MB Slams

KTE’s

Supermans

Lateral Plank Walks

Just a little 7am fun!

Just like being a kid again!

FortMyers CrossFitTB Tues. 9/10/2013 WOD

DB 1-Arm Strict Press & Balance 1-Leg

8- each arm, 6 each arm, 5 each arm, 4 each arm, 2 x 3 each arm, 2 x 2 each arm

Accessory: Partner Wheel Barrow Walks Down room & Back x 3 each

WOD: 20 min. AMRAP

KB Swings x 30

Sandbag Clean Over the Shoulder x 5 each side

OH Plate Carry to end of fence and back

HR Push Ups x 12