Fort Myers CrossFitTB- Thrs. 12-16-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



WOD:


Complete 6 Rounds

Conv. Deadlift 70% of 1RM x 10

KB Clean N Jerk x 5 each arm HEAVY



Complete 6 Rounds

Yoke Push

DB or KB Single Arm Carry to 41 & Back (Carry in right hand to 41, carry in left hand back to bldg.)

10 Weighted HEAVY Lunges each Leg


RidgeWOD:
WOD:
3 Stations
3 Minute AMRAP
1 Minute REST Between Rounds

10x Up and Overs (Dynamx Ball Over the Pull Up Structure)
7x Hand Release Push Ups

10x 135# Deadlift
7x GHD Sit Ups

10x 70# KB Swings
7x 36in. Box Jumps