CrossFit South Rockland

Wednesday, July 5, 2017

Wednesday (Volume/ Pace)

Gymnastic #2 Warm up
2 minutes jump rope

-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS

Movement standards

Partner WOD
10 minute tag
7 wall ball shots w/14 m/20
5 burpees to cross bar
7 box jumps w/20 m/24

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