CrossFit South Rockland

Friday, December 7, 2018

12/7 Day#33


Gymnastic #1 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 
Pistol squats

WOD
Special Mary
For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups 

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