CrossFit South Rockland

Thursday, January 2, 2014

Thursday Day#2 Week#3 Speed


Partner warm up 
Partner carry
Partner squat
Partner push ups
Partner lateral jumps

Skill
Viper press

WOD
5 rounds of:
Ping pong the following
4 rope climbs
10 viper press
Rest 2 minutes

CFE
Warm up 
1 mile run

5 x
40 yard sprints

WOD
Tabata the following:
-TTB
-KBS
-BTB squats
-DB snatches

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