CrossFit South Rockland

Wednesday, September 18, 2013

Wednesday Week#9 Speed



Warm up  
2 minutes of double unders
Seal walk
Mountain climber complex (straight on/R/L/R hip/L hip)
OHS
Dips
Pull ups

Skill
Push press

WOD
7 rounds of:
20 seconds of work followed by 40 seconds of rest
-TTR
-Push press W/65 M/95
-Burpees

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