CrossFit South Rockland

Tuesday, July 29, 2014

Day #2 Week #3 Speed


Warm up   
Rowing drills
-10 drives
-10 pry
-10 full strokes

1K row

Skill
Viper press

WOD
EMOTM for 15 minutes
-Even minutes 5 viper press
- Odd minutes 20 second max effort row

CFE
Warm up
5x
800m repeats
3 minutes rest after each effort

WOD
EMOTM for 10 minutes
-Even minutes 5 viper press
- Odd minutes 20 second max burpees



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