Fort Myers CrossFitTb- Wed. 12-22-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Bench Press 75%

5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)


WOD:

Complete 4 rounds- Rest 1 min. between rounds


(Start with 65% of 1rm Push Press then increase weight each round)

BB Push Press 10, 8, 6, 4

BB Hang High Pulls 10, 8, 6, 4



Complete 3 Rounds- Rest 1-2 min. between rounds

Dips x 5 weighted

DB or KB Plank Rows x 10 each arm (Heavy)

MB Push Ups x 15

Ring Rows x 20


RidgeWOD:
4 Rounds (Not For Time)
12x Hand Release Push Ups
12x Toes to Bar

WOD: 5 Rounds for time...
Row 500 Meters
7x 135# Thrusters