CrossFit South Rockland

Wednesday, October 5, 2016

Wednesday Week#9 Speed

Partner Warm up #2
Plank/ later jumps
Partner low five push ups
Partner sit ups
Partner KBS or KB toss
Partner squat/ with hold 5x3
Partner 40m run

Movement standards

Partner WOD
15 minute tag
15 deadlifts w/95 m/135
10 burpees over the barbell
W/10 dips M/15 dips

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