Fri. 2-12-2010 WOD

Hey CrossFitters,


Over the last 8 weeks Boot Camp attendance has declined dramatically. Due to the low attendance I will be cancelling the 8am Co-Ed Boot Camp & 10am Men's Only Boot Camp beginning Sat. 2-6-2010. I will ONLY have the 9am Boot Camp until attendance increases.

If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
Thank you,
Jeremy Barnett




Warm Up: 5 reps each
Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans
Thrusters


WOD: Complete 3 Rounds of the below circuit. Do NOT put the KB down until you complete the entire circuit. When you complete a round take a 1-2 min. rest and begin again.


5- KB Swings (Adv. Alt. hands mid air)

5- KB Cleans (each arm)

5- KB Presses (each arm)

5- KB Overhead Lunges (each Leg)