CrossFit South Rockland

Thursday, January 31, 2013

Thursday Week#6 Speed


Warm up
Dead bug complex
Plank complex
Tuck/ pike/ hollow complex

Skill
L-pull ups/ tuck pull ups/ strict pull ups

WOD
Every minute on the minute for 15 minutes
3 L-pull ups
5 wall ball shots

CFE
Warm up
Dead bug complex
Plank complex
Tuck/ pike/ hollow complex

Skill
L-pull ups/ tuck pull ups/ strict pull ups

WOD
3 rounds of:
800m run
15 strict pull ups
20 wall ball shots

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