CrossFit South Rockland

Wednesday, November 2, 2011

Day #31 Wednesday

MBOC


Warm up
Jump rope 2 minutes
Dynamic walk
Walking Sampson
GHD back ext
OHS
Shoulder pass throughs

Skill- roll out between scapula

WOD
Complete three rounds of:
21 KBS
Run 400m
21 ring dips

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