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.

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

No comments:

Post a Comment