Fort Myers CrossFitTB- Mon. 12-27-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Lift: Front Squat 80%

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


WOD: Complete 4 Rounds

Box Jumps x 10

Run to 41 & Back

KB MMA Rows HEAVY x 5 each arm

OH Lunges x 10 each leg