CrossFit South Rockland

Saturday, October 11, 2014

Saturday Week#3 Speed

Warm up
400m run
Inch worm
Broad jumps
GHD sit ups
GHD back ext

Movement standards

Partner WOD
2 minute AMRAP
5 wall ball shots
5 dips (rings/bars/box)
2 burpee ring pull ups
2 minutes rest

Alternate the movements and one partner works at a time

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