CrossFit South Rockland

Wednesday, December 12, 2012

Wednesday Week#9 Speed




Warm up
400m run
Hand walk
Toes to ring x3- inversion to lower
GHD back ext
OHS

Skill
Push press

WOD
5 rounds of:
30 seconds at each movement followed by 1 minute rest.
Row for calories
Rest
Box jump
Rest
Push press
Rest

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