CrossFit South Rockland

Thursday, October 25, 2012

Thursday Day#11 Week#2 Volume



Partner warm up
Ping pong
·         Double unders
·         Ring dips
·         OHS
·         Squat thrusts

Skill
Viper press

Partner WOD
15 minute AMRAP
Ping pong
7 viper press/double unders until partner complete 7 viper press then switch

CFE

Warm up

2 minutes double unders

OHL

Strict pull ups

Weighted GHD sit ups

Weighted GHD back ext

 

Skill

Viper press

 

WOD

Part#1
7 minute AMRAP
7 viper press
7 burpees

Part#2
Back squat
3-3-3

No comments:

Post a Comment