Fort Myers CrossFit TB- Wed. 4/6/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlift
Cleans
Push Ups (Hand release on bottom)
Core Work: Bench Press 70% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 10 x 70%)


WOD:

5 min. AMRAP
Push Ups x 10
Jump Rope x 30
Rest 5 min. then complete:
5 min. AMRAP
DB Plank Rows x 5 each arm
Burpees x 10

RidgeWOD:
WOD: 20 Minutes
On the Minute
5x Power Cleans on ODD Minutes
6x Handstand Push Ups on the EVEN Minutes

Challenge: 90 seconds MAX in and out Tire Jumps