CrossFit South Rockland

Wednesday, January 9, 2019

Wednesday 1/9


Single Arm DB Warm up #2
3x 
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB thrusters (5 right/ 5 left)

Skill
Movement standards

WOD
Sledge Hammer
For time:
50 pull ups
40 calorie row
30 single arm DB shoulder to OH w/50 m/70 (15 left/ 15 right)
* 7 minute time cap


No comments:

Post a Comment