CrossFit South Rockland

Wednesday, May 18, 2016

Day#24 Week#9 Volume


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

Skill
Movement standards

WOD
For time:
20 burpees to cross bar
30 pull ups

40 KBS w/35 m/53

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