CrossFit South Rockland
www.AMRAPFitness.com
Friday, January 6, 2012
Friday
Glauda!
Warm up
400m run
Inch worm
Dynamic walk
Broad jumps
GHD back ext
Pull ups
Skill
Hip distraction pigeon
Partner WOD
Seven sets of:
“Ping pong”
Burpees 7 reps
Row 10 calories
Double unders 30
Burpees 7 reps
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