CrossFit South Rockland

Thursday, December 10, 2015

12/10 Thursday Week#6 Speed



The CrossFit Warm up
3 rounds of 15 reps of: 
Samson Stretch (30 seconds)
OHS barbell
GHD Sit-ups 
GHD Back-extensions 
Pull-ups 
Dips

Skill
Movement standards

WOD
21-15-9
Box jumps w/24 m/30
Deadlifts w/95 m/135


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