Thursday, October 1, 2015

Thursday Week#6 Speed


The CrossFit Warm up
3x
15 reps of: 
Samson Stretch (15-30 seconds)
OHS
GHD sit ups
GHD back ext
Pull ups 
Dips

Skill
Movement standards

WOD
For time:
Burpees 15-10-5
Ring dips 15-20-25


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