Fort Myers CrossFit TB- Mon. 4-18-2011 WOD

Front Squat
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)


WOD : 5 Rounds
Run to back fence then do 10 Jump Squats

Run back to building then do 10 lunges each leg

Yoke Push or small red sled push Down & Back
(215 lbs., 265 lbs., 315 lbs., 365 lbs., 415 lbs.)

RidgeWOD:
Strength: Clean and Jerk - work up to 1RM

WOD: For Time
Run 1 Mile
10 Rounds of Cindy
Run 800m.
30x 115# Clean and Jerk
Run 400m.
25x Burpees