CrossFit South Rockland
www.AMRAPFitness.com
Wednesday, January 8, 2014
Wednesday Day #8 Week#4 Loading
Warm up
Suicide complex
-forward and back peddle
-side shuffle
-broad jump (10 yards)
-carioca
Skill
DB OH lunges/ DB burpees
WOD
3 rounds of:
20 weighted push ups w/25 m/45
15 DB burpees
30m DB OHL
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