Fort Myers Crossfit TB Mon 6-27-2011 WOD:

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)


Core Work: Back Squat 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)

WOD: Badger (CPO Mark Carter)

3 rounds for time:

squat clean, 30 reps  (95/65)

30 pull-ups

Run 800 metres