CrossFit South Rockland

Thursday, January 30, 2020

Thursday 1/30



Warm Up 
A- Mash- Lats + hamstrings 
Activate-  See below

B- Warm Up
2x
Row 30 seconds
7 lateral lunges
Row 30 seconds
20 hitchhikers
Row 30 seconds
20 leg curls (rower seat/ Swiss ball)

Skill
OHS

WOD
A- OHS
3-3-3-3-3

B- Fran
For time:
21-15-9
Thrusters w/65# m/95#


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