CrossFit South Rockland

Wednesday, March 29, 2017

Wednesday 3/29 (Speed/ Skill)


Partner Shoulder Health
4x 7
Angel wing complex

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

Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position
Jerk

Skill
Strict hollow body pull ups

Partner WOD
15 minute tag
100m sprint
6 strict hollow body pull ups
4 power jerks w/105 m/155

*No measure focus on skill

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