Fort Myers Crossfit TB Wed 6-29-2011 WOD:

Warm Up:

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


Core Work: Bench Press 70% of 1 RM

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


WOD:

5 min. AMRAP

Push Ups x 10

Jump Rope x 30


Rest 5 min. then complete:


5 min. AMRAP

DB Plank Rows x 5 each arm

Burpees x 10