Fort Myers CrossFit TB- Wed. 12-29-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Lift: Push Press 80%

5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)



WOD:

Floor Press x 5 x 5 HEAVY!

KB Snatches 5 x 5 each arm HEAVY!



Complete 3 Rounds

Weighted Dips x 10

WBS x 25