CrossFit South Rockland

Monday, September 8, 2014

Day#43 week#9 Speed

Warm up  
2 minutes of double unders
Work the front lever
Inversion to skin the cat to inversion to slowly lower
Hollow rocks
Super rocks

Movement standards & scales

EMOTM for 15 minutes
Odd minutes- 7 strict pull ups
Even minutes- 7 strict ring dips to true support

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