Fort Myers CrossFitTB- Tues. 4/5/2011 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: Stephen (Cpl Stephen Bouzane)

30 - 25 - 20 - 15 - 10 - 5 - reps, for time:
Glute-ham sit-ups
Back extension
Knees to elbows
Deadlift (Men 95, Women 65)

RidgeWOD:
Skill: Sumo Deadlift from Deficit 5 x 3x

WOD: "Michael"
3 Rounds for Time
Run 800 meters
50 Back Extensions
50 Sit Ups