CrossFit South Rockland

Wednesday, October 5, 2011

Day #3 Wednesday

Nice squat MBOC!

Warm up
Bounce for 60 seconds
Lunge medley (forward/lateral/reverse)
Squat hold jump
Push ups
Tucks
OHS

Skill
Mobility- shoulder distraction (lat & elbow)

WOD
Three rounds for time:
30 pull ups
30 KBS
300m run

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