Fort Myers CrossFit TB- Mon. 2-28-2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Front Squat 90%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85% 2 x 2 x 90%


WOD: Partner FRAN
21, 15, 9 each exercise
(Work in pairs to complete FRAN in fastest time possible)

Thrusters
Pull Ups


RidgeWOD: 1RM Test Week
Back Squat: work to 1RM
***REST AS NEEDED***
Push Press: work to 1RM

Practice: Handstand Push Ups: set a clock for 20 minutes.  Complete 2 reps on the minute for the first ten minutes and 1 rep on the minute for the last ten minutes.