CrossFit South Rockland

Friday, May 13, 2016

Day#19 Week#8 Loading



Warm up
400m run

2x rope climbs
3x pull over to support
3-2-1 P-bar complex
5x candle stick to stand up
GHD hip and back ext

Skill
Movement standards

WOD
10 minute AMRAP
7 strict pull ups
7 strict ring dips to true support
14 TTB

Scale up here:
7 L-pull ups
1 strict muscle up + 6 strict ring dips to true support
14 strict TTB

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