CrossFit South Rockland

Wednesday, September 14, 2011

Wednesday

John Glauda 1st place

Warm up
Squat thrusts
Ring pull ups
Sit ups
GHD back ext
Dips
OH lunges

Skill
Mobility- hip distraction floss the hamstring

WOD
Four rounds of 1 minute max effort:
Toes to bar
Sand bag squats
Burpees
Rest 2 minutes and record scores

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