CrossFit South Rockland

Wednesday, November 2, 2016

Day#10 Week#3 Speed


Partner Pacing Warm up #3
5x
30:30
Lateral jumps
(Maintain same reps throughout)

5x
50:10
Jump rope
(Maintain same reps throughout)

Skill
Hip extension in jump lunge and KBS

Partner WOD
15 minute ping pong
50m shuttle run
10 lunges
15 KBS w/53 m/70


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