CrossFit South Rockland

Monday, August 5, 2013

Day#15 Week#3 Speed Monday



Warm up  
Net climbs
Planche push ups
Work the front lever
Hollow rocks
GHD back ext

Skill
Muscle ups

WOD
7 rounds of:
30 seconds work followed by 1 minute of rest
-Muscle ups
-box jumps

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