CrossFit South Rockland

Thursday, May 2, 2013

Day#18 Thursday Week#9 Speed



Warm up
Reverse hyper
GHD sit ups
Sumo sled drag
Strict pull ups

Skill
Speed pulls

WOD
5 rounds of:
3 speed pulls
200m SPRINT
Rest 2 minutes

CFE
Warm up
Reverse hyper
GHD sit ups
Sumo sled drag
Strict pull ups

Skill
Speed pulls

WOD
Part#1
6X speed pull triples

Part#2
6X
40 yard repeats
Rest 2 minutes after each effort

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