Fort Myers CrossFitTb- Wed. 12-8-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)


WOD: Timed!

KB Swings x 30, 25, 20, 15, 10

Burpees x 5

KB SDLHP x 30, 25, 20, 15, 10

Burpees x 5


RidgeWOD:
SuperSet
Skill (Speed Work): SDLHP w/ Bands 3 x 12
250m. Sprint Row

WOD:
50x 24in. Box Jumps
5x Muscle Ups
35x 24in. Box Jumps
10x Muscle Ups
20x 24in. Box Jumps
15x Muscle Ups