CrossFit South Rockland
www.AMRAPFitness.com
Monday, December 3, 2012
Monday Week#8 Volume
Warm up
400m run
Single arm lateral ext DB lunge
Dips
Pull ups
GHD sit ups
GHD back ext
Skill
KB snatches
WOD
For time:
100 KBS
75 wall ball shots
50 Plate ground to OH
25 KB snatches
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