CrossFit South Rockland

Tuesday, August 13, 2013

Day#23 Week#4 Loading Tuesday



Warm up  
400m run
Net climb
OHS
Hollow rocks

Skill
Weighted pull ups and dips

WOD
3 rounds of:
200m plate run (W/#25 M/#45)
3 weighted pull ups
3 weighted dips

CFE
Warm up   
400m run
Net climb
OHS
Hollow rocks

Skill
Weighted pull ups and dips

WOD
2 rounds of:
1K plate run (W/#25 M/#45)
7 weighted pull ups
7 weighted dips

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