CrossFit South Rockland

Wednesday, August 7, 2013

Day#17 Week#3 Speed Wednesday

Dave O. man of men



Warm up
KB around the world
KB Russian swing
H2H swing
American swing
Release
Wall ball sub

Skill
KB wall ball sub

WOD
5 rounds of:
15 jump lunges
15 KB wall ball sub
Run 200m
Rest 3 minutes

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