CrossFit South Rockland

Thursday, July 4, 2013

Thursday Week#8 Volume

Partner warm up  
2 minutes of jump rope
Inversion to skin the cat to inversion to lower with spotter
Bar pull over to support with spotter
Bar muscle up with spotter
Rope climbs

Movement standards

Partner WOD
15 minute AMRAP
12 wall ball shots
Double unders until partner is done wall ball shots
Once both complete a round 200m run after each round

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