Fort Myers CrossFit TB- Wed. 4/20/2011 WOD

Strict Press
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)
WOD: 4 Rounds Timed!

Jump Rope DU’s x 30
Pull Ups x 10
Push Ups on MB x 10
Row 500m.

RidgeWOD:
Strength: Overhead Squat - 7 Rounds of 3x @ 75% with 90 second rest

WOD: 3 Rounds of 1 Minute MAX Effort --- 1 Minute REST between Exercises
Push Ups
Pull Ups
50# KB Swings
24in. Box Jumps
Burpees

*REST 5 Minutes*
**Use 95# Bar for ALL Lifts**

Deadlift
Squat Clean
Front Squat
Push Press
Back Squat