Fort Myers CrossFitTb- Wed. 12-15-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



WOD:

Complete 6 Rounds

Bench Press 70% of 1 RM x 10

KB Plank Rows x 10 each arm



Complete 6 Rounds

Single Arm DB or KB Push Press x 5 each arm HEAVY

Single Arm DB or KB SDLHP x 5 each arm HEAVY



RidgeWOD:
Strength:
3 x 3 Overhead Squat (9 minute cap)
3 x 3 Front Squat (9 minute cap)
3 x 3 Back Squat (9 minute cap)

***Rest 9 Minutes***

Pistols and Chest to Bar Pull Ups fot time...
10x Pistols Each Leg > 10x Pull Ups
9x Pistols Eeach Leg > 9x Chin Ups
8x Pistols Each Leg > 9x Pull Ups
7x Pistols Each Leg > 7x Chin Ups
6x Pistols Each Leg > 6x Pull Ups
5x Pistols Each Leg > 5x Chin Ups
* Continue this pattern until 1x and 1x *