CrossFit South Rockland

Tuesday, April 21, 2015

Day#9 Week#5 Volume



Warm up
3 rounds of:
15 reps 
Samson Stretch (30 seconds each side)
OHS
GHD Sit-ups 
GHD Back-extensions 
Pull-ups 
Dip

Skill
Movement standards

WOD
15 minute AMRAP
15 pull ups
15 thrusters w/65 m/95


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