CrossFit South Rockland

Thursday, January 10, 2013

Thursday Week#3 Speed



Warm up
2 minutes of double unders
Roll back to stand up
Hollow rock
Super rock
Inversion to skin the cat

Skill
Snatching bar from ground to overhead for OHS

WOD
Every minute on the minute for 15 minutes:
5 push ups
3 OHS

CFE
Warm up
2 minutes of double unders
Roll back to stand up
Hollow rock
Super rock
Inversion to skin the cat

Skill
OHS

WOD
Part#1
7 minute AMRAP
5 push ups
5 OHS

Part#2
2k row

No comments:

Post a Comment