CrossFit South Rockland

Thursday, October 10, 2013

Thursday Week#2 Volume



Warm up
Dips 
Pull ups
GHD sit ups
GHD back ext
OHS

Skill
Rope climbs and varations

WOD
Complete the following:
10 rope climbs
Then 5 rounds of:
10 TTB
10 deadlifts w/95 m/135

CFE
Warm up  & Skill
Stroke technique
8 x tabata row
(4 sets no straps/ 4 sets strapped in)

WOD
40 minutes max distance row

Week #2
Day#2 TEAM Screening

Part#1
Max strict HSPU

Part#2
1600m max effort run

No comments:

Post a Comment