Fort Myers Crossfit TB Fri. 6/17/2011 WOD

Friday 6/17/2011 WOD:

Warm Up:
4x Jog
4x Run
2x High Knees
2x Butt Kicks
2x Lateral Shuffles
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretch

WOD:
1 Mile Run Test (Record Time)

Then Complete: 4 Rounds for Time
200m. Row
800m. Run


RidgeWOD:
Strength: Thursters - 2x on the minute every minute for 12 minutes (increase weight EACH round; score = total pounds)

WOD: For Time
21x 100# Thrusters
15x Burpee Pull Ups
15x 100# Thrusters
12x Burpee Pull Ups
9x 100# Thrusters
9x Burpee Pull Ups