Fort Myers CrossFit TB- Mon. 11-29-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans



Core Lifts:

Front Squat 95%

5 x 50, 5 x 60, 3 x 70, 3 x 75, 2 x 80, 2 x 85, (2 x 2 x 95%)

Back Squat 95%

3 x 75, 2 x 80, 2 85, (2 x 2 x 95%)



WOD:
10 Min. AMRAP

10-KB Swings (2-hands)

10-Lunges each leg


RidgeWOD:
Front Squat: 5 x 60%, 3 x 70%, 3 x 80%, 1 x 85%, 1 x 90%, 1 x 95%

WOD: 3 Rounds For Time...
30x 95# Thrusters
30x Burpee
Run 400m.