CrossFit South Rockland

Thursday, December 6, 2012

Thursday Week#8 Volume



Burgner warm up
Jump shrug
Scare crow
Muscle snatch
Drop
Power snatch

Skill
Power snatch

WOD
12 Minute AMRAP
15 power snatches
7 burpees

CFE
Warm up & skill
Rowing technique
·      Drive
·      Hip ext
·      Prying
·      Recovery
·      Full stroke

WOD
Part#1
10 X Tabata Push press

Part#2
Complete the following:
Row 200m
Rest time is your effort time
Row 400m
Rest time is your effort time
Row 600m
Rest time is your effort time
Row 800m
Rest time is your effort time
Row 1000m

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