The Strength/skill:
Front Squats & Reverse lunges
WOD:
Ladder
Ascending 1-10 Power Cleans
Decending 10- 1 Pull Ups
For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html
For more about Rachel Young visit:
http://www.linkedin.com/pub/rachel-young/3/905/b8
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