CrossFit South Rockland

Tuesday, July 2, 2013

Tuesday Week#8 Volume



Warm up & Skill
Pulling drills
-Stationary single leg
-Alternating legs
-Lunge drill

Falling drills
-Partner fall drill
-Hip driver drill

Partner pull & fall (hands on shoulders)

WOD
Three rounds for time of:

Run 1000 meters

20 Pull-ups

30 Box jumps

CFE
Warm up  & Skill
Row stroke tech

WOD
Thee rounds of:
Row 1000 meters

20 Pull-ups

30 Box jumps

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