CrossFit South Rockland

Thursday, October 12, 2017

Thursday (Sole Lift/ Pace)


Warm up
A- Team Tic tack toe
Jump rope 3 minutes

TEAM
Tic tack toe

B- 5 minutes to find your 1 rep max single arm DB strict press

Skill
DB full cleans

WOD
DB Elizabeth
21-15-9
DB full cleans w/35 m/55
Ring Dips
*10 minute time cap

GoFit
Warm up
Agility complex
800m run

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*

Skill
DB hang full cleans

WOD
Tabata the following:
-Push ups
-DB deadlifts
-Box jumps
-DB hang full cleans

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