CrossFit South Rockland

Thursday, April 23, 2015

Day#11 Week#5 Volume



Warm up
2 minutes jump rope/ double unders/ triple unders
Hollow rocks
Super rocks
Superman push ups
Pistols
Strict pull ups

Skill
Movement standards

WOD
5x
50 double unders
15 burpee box jump up and over
25 ring dips
Rest 2 minutes




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