CrossFit South Rockland

Wednesday, June 15, 2016

Wednesday Week#3 Speed

Warm up                                                               
Ping pong
3x FAST!
Double unders 15 reps
Jump lunges 5 reps
TTR 5 reps
GHD back ext 7 reps
Horizontal ring rows 7 reps
Ring dips to true support 7 reps

Muscle ups & DB snatches

Partner WOD
20 minute ping pong
3 muscle ups
12 pistols
9 DB snatches
15 KBS
30 double unders
2x stairs

1 comment:

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