Fort Myers CrossFitTB- Thrs. 12-23-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Deadlift 75%

5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)

WOD:

Practice Clean N Jerk 6 sets x 3 reps rest 2-3 min. between sets

Yoke Carry or Farmers Carry 6 sets


RidgeWOD: Hill Runs
* Find the steepest hill you can *
WOD: 4 Rounds as Quickly as Possible
1x Hill Sprint
25x Burpes (at the top)
* walk back down *