CrossFit South Rockland

Wednesday, September 9, 2015

Wednesday 9/9 Week#3 Speed



Warm up
Agility Complex
5 yards/ 10 yards/ 15 yards
-Forward/ backward
-Shuffle
-Caraocia
-Sprinting
-*15 yard broad jumps*

Skill
DB snatch

WOD
25 minute Ping pong
100m run (each)
10 dips (each)
10 DB snatch (each) w/45 m/70

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