Fort Myers CrossFitTB- Thrs. 12-2-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Lifts:

Sumo Deadlift 95%

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

Conventional Deadlift 95%

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


WOD:

10 Min. AMRAP

10-Wall Ball Shots

10-Burpees

Run to fence in back of parking lot & back


RidgeWOD: Active Recovery/Rest Day