CrossFit South Rockland

Monday, July 20, 2015

Day#15 Week #9 Speed





Warm up
Rowing Technique #3
Rowing drills

2 minutes light rowing

3x
-10 drive
-10 pry
-10 full strokes

Tabata row

WOD
14x
30:30
-Row for calories
-Burpees over the mono rail


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