CrossFit South Rockland

Friday, May 6, 2016

Day#12 Week#7 Speed



Warm up
Rowing technique #3
Rowing drills

2 minutes light rowing

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

Tabata row

Skill
Movement standards

WOD
For time:
5 burpees over mono rail
10 calorie row
50 double unders
10 calorie row

5 burpee over mono rail

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