CrossFit South Rockland

Wednesday, April 21, 2010

WODs this week

Workout #1:
AMRAP 20 minutes
5 pull-ups
10 push-ups
15 air squats

Workout #2:
AMRAP 20 minutes
Deadlift 3
Burpees 7

Workout #3:
Part 1
Run/Row 1000m
Front squat
Back extentions
Run/Row 1000m

Part 2
3/4 rounds of:
(Supine grip)
5 pull-ups
1 weighted pull-up/ negative pull-up

"There are high spots in all of our lives and most of them have come about through encouragement from someone else. I don't care how great, how famous or successful a man or woman may be, each hungers for applause." ~ George M. Adams

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