CrossFit South Rockland

Tuesday, August 28, 2018

8/28 Day#16



The CrossFit Warm up
3 rounds of 15 reps of:
Samson Stretch (30 seconds)
OHS
Sit-ups
Back-extensions  
Pull-ups  
Dips

Skill
Rope climbs

WOD
For time:
4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents
(W/95# m/135#)
*10 minute time cap

GoFit
Warm up 
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 thruster/ KBS

WOD
7x
30:30
-Pull ups
-KB thruster
-KBS


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