Fort Myers CrossFitTB- Thrs. 2/24/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Sumo Deadlift 85%

5 x 50%, 5 x 60%, 3 x 70%, 3 x 80%, (3 x 3 x 85%) (rest 3-5 min.)





WOD: 4 Rounds each group
Group #1:

Rope Sled Pull 90-135 lbs. 100’ Rope

Tire Flips x 10



Group #2:

Knees to Elbows x 20

GHD Hypers w/Knee Flexion x 10


RidgeWOD:
Partner Fun for Time:
100x 95# Hang Squat Cleans
100x Hand Release Push Ups
100x Turkish Sit Ups
100x 50# KB Swings
50x 95# Hang Squat Cleans
50x Hand Release Push Ups
50x Turkish Sit Ups
50x KB Swings