Fort Myers CrossFitTB- Thrs. 12-9-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)


WOD:

TGU’s x 5 each arm (Heavy)

Dips x 30 (Weighted)

TGU’s x 5 each arm (Heavy)

Push Ups on rings or MB’s x 30

TGU’s x 5 each arm (Heavy)

DB Plank Rows x 15 each arm (Heavy)

TGU’s x 5 each arm (Heavy)


RidgeWOD:
Skill: Practice Snatch and Snatch Balance

WOD:
30x 50# KB Swings
10x Lateral Jumps over Hurdle
25x 50# KB Swings
15x Lateral Jumps over Hurdle
20x 50# KB Swings
20x Lateral Jumps over Hurdle
15x 50# KB Swings
25x Lateral Jumps over Hurdle
10x 50# KB Swings
30x Lateral Jumps over Hurdle
Finish: 25 Toes to Bar