CrossFit South Rockland

Wednesday, January 4, 2017

Wednesday Week#2 Volume


Partner Pacing Warm up #2
5x
30:30
Single unders
(Maintain same reps throughout)

6x
50:20
Rowing
(Maintain same calories throughout)

Skill
Barbell complex
#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Partner WOD
25 minute ping pong
2x 12 calorie row
2x 6 box jumps w/20 m/24
2x 3 power cleans w/95 m/135
2x 9 deadlifts w/95 m/135

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