CrossFit South Rockland
www.AMRAPFitness.com
Wednesday, January 9, 2013
Wednesday Week#3 Speed
Warm up
Inchworm
Toy soldiers
OHS
Strict toes to bar
Strict ring dips
Strict pull ups
GHD back ext
Skill
Push press
WOD
Complete the following
Jump lunges 21-15-9
Push press 21-15-9
Burpees 10-10-10
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