Fort Myers CrossFitTB- Thrs. 2/17/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Deadlift 80%

5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)

WOD:

Complete 21, 19, 17, 15

SDLHP (Men 95, Women 45-65)

Yoke Push down & back x 1 each round

Pull Ups


RidgeWOD:
Skill:
Pistols - 3 sets of 10x (alternate legs)
Muscle Ups - 3 sets of Max Reps
Handstand Push Ups - 3 sets of Max Reps

WOD: Intervals
8 Rounds
250m. Row
Rest 1:30 between rounds

4 Rounds
400m. Run
Rest 1:30 between rounds