Fort Myers CrossFitTB- Tues. 12-7-2010 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD: Michael x 3 (Complete 3 rounds)

Timed!

Run 800 meters,

50 Back Extensions,

50 Sit-ups


RidgeWOD:
Strength: Work to 1RM Strict Press

WOD: for time...
100x 105# Curtis P (power clean, lunge each leg, push press, repeat)

Durablility: Run 1 Mile