CrossFit South Rockland

Tuesday, December 11, 2012

Tuesday Week#9 speed



Warm up 
7 minute farmers walk relay

Skill
Speed pulls

WOD
Every minute on the minute for 15 minutes
3 speed pulls
10 ring dips

CFE
Warm up
400m run
Famers walk
Strict pull ups
Strict ring dips
Strict toes to bar

Skill
Speed pulls

WOD
Part#1
5 rounds of:
3 speed pulls
100m sprint
Rest 2 minutes

Part#2
3 minute max distance row

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