CrossFit South Rockland

Thursday, July 25, 2019

Thursday 7/25


Warm Up 
A- Mash pec minor and hip flexor wad/ 2x 3 push up complex (diamond, planche, ultra wide) & 7 lateral lunges

B- Dumbbell Complex Warm Up
#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill
DB squat cleans

WOD
4 rounds of:
7 weighted dips w/35# m/55#
7 DB squat cleans w/35# m/55#

GoFit
Warm Up 
A- Mash pec minor and hip flexor wad/ 2x 3 push up complex (diamond, planche, ultra wide) & 7 lateral lunges

B- Dumbbell Complex Warm Up
#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill
DB hang power cleans

WOD
5x
30:30
-DB hang power cleans
-Dips
-DB squats
-V ups


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