Fort Myers Crossfit TB Wed. 6/15/2011 WOD

Wednesday 6/15/2011 WOD:

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Hand Release Push Ups

Core Lift: Bench Press 1RM Test
5 x 50%, 5 x 60%, 3 x 65%, 3 x 70%, 2 x 80%, 1 x 90%, 1 x 95%, Find 1RM in 3 Attempts

WOD: 15 Minute AMRAP
5x Push Ups
5x Pull Ups
5x Burpees

RidgeWOD:
Strength: Bench Press - 3 x 3x @ 90%

WOD: 5 Rounds NFT
3x Bodyweight Bench Press
8x 135# Bench Press
4 Rounds of TABADA Row (20 seconds on, 10 seconds off)