CrossFit South Rockland

Wednesday, March 9, 2016

Open Week#3 Wednesday


The Other Warm up
30 seconds Sampson stretch each side
3 rounds 15 reps
OHS barbell
GHR
TTB
Strict ring dips
Strict pull ups

Skill
Power swing

WOD
3 rounds of:
21 KBS w/35 m/53
15 pull ups
9 burpees

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