CrossFit South Rockland

Wednesday, October 3, 2012

Wednesday Week#3 speed



Warm up
400m run
Kneeling power broad jumps
Wall ball
GHD sit ups
GHD back ext.

Skill
Speed squats (chain)

Partner WOD
With a partner complete the following:
Ping pong
Speed chain squats 3-3-3-3-3-3-3
Ping pong
Burpees 7-7-7-7-7-7-7
Ping pong
Box jumps 7-7-7-7-7-7-7

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