CrossFit South Rockland

Thursday, July 12, 2018

Thursday 7/12


Odd Object Warm up #1
-Plate push 20m
-Seal walk 20m
-Plate pinch carry 20m w/25 m/35
-Single arm press w/ over 30# m/ over 50#
-Stone carry 20m  w/95 m/145

Skill
Stone G2S

WOD
3 rounds for time:
15 thrusters w/65 m/95
12 burpees over the barbell
*7 minute time cap


KB Partner Warm up #3
Ping pong the following
3 reps
KB shuttle
KB single arm swing
KB clean (R/L)
KB snatch (R/L)
KB release
KB wall ball sub

Skill
KB SDHP

WOD
5x
30:30
-KBS
-Single arm KB farmers carry (left)
-KB SDHP
- Single arm KB farmers carry (right)


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