CrossFit South Rockland

Thursday, July 10, 2014

Thursday Week #10 Test week


The CrossFit warm up
3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with barbell 
Sit-ups 
Back-extensions 
Pull-ups 
Dips

Skill
HSPU & Deadlift

WOD
“Diane”
21-15-9 
Deadlifts, 225# / 155# 
Handstand Push-ups

CFE
Warm up
3K row

Skill
HSPU & Deadlift

WOD
“Diane”
21-15-9 
Deadlifts, 225# / 155# 
Handstand Push-ups




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