CrossFit South Rockland

Wednesday, October 9, 2019

Wednesday 10/9


Warm up 
A- Mash- feet + calves

B- Combo Activation #4
3x
5 OHS with band 5 second pause
10m OH duck walk with band
5 straddle lateral lunges + walkout + push up
10m walking pigeon 
Single leg deadlift 5R/5L
15 hitch hikers
10m Sampson stretch + lizard + rotation


Skill 
DB Power cleans & jerks 

Partner WOD
30 minute ping pong
30 double unders
10 burpees to cross bar
12 TTB (can not be broken/ 5 burpee penalty for both partners)
10 squat jumps
6 DB power cleans 
6 DB power jerks

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