CrossFit South Rockland

Wednesday, July 4, 2018

Wednesday 7/4


Clean Warm up
Band rack stretch
Banded overhead shoulder circles + band pull aparts
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press in Clean (Front rack Sots press)

Skill
Movement standards

WOD
“7/4/1776”
7 Rounds of:
4 Power Cleans w/155# m/225#
17 Push ups
*Then immediately:
76 Wall Balls w/14# m/20#



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