CrossFit South Rockland

Thursday, January 17, 2013

Thursday Week#4 Loading



Warm up
OHS
OH duck walk
Strict toes to bar
Negative HSPU

Skill
Log clean & jerk

TEAM WOD
5 rounds of:
3 person teams
Partner #1- 3 clean & jerk
Partner #2- burpees until partner #1 is finished
Partner #3- rest

CFE
Warm up
400m run
OHS
OH duck walk
Strict toes to bar
Negative pull ups
Negative HSPU

Skill
Log clean and jerk

WOD
Part#1
5 minute AMRAP
Log C & J

Part#2
3 minutes max effort burpees

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