CrossFit South Rockland

Tuesday, May 17, 2016

Day#23 Week#9 Volume


Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)

Partner WOD
20 minute ping pong
7 TTB
5 clean and jerk w/115 m/155
7 ring dips

5 deadlifts w/165 m/245 (note free partner can load & unload bar w/ add 25# plates m/ add 45# plates)


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