Fort Myers CrossFit TB Thrs 10-18-12 WOD:

Strength: Front Squat 80%
5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory:

Step Ups weighted heavy 10 8 6 4 2 (per leg)
4 x 30 sec Isometric squat

WOD: “Nancy”

5 Rounds
400m Run
15 x OH Squat (95/65)