Thursday the 22nd

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Power:
1) Clean with 3-sec Pause each rep (just above the knee): 5×3@70% of 3rm

Supplemental:
1a) Bent Over Rows: 3X5 – medium, rest 60-90 sec.
1b) GHD Sit-Ups: 3×10

Conditioning:

AMRAP (15 Minutes)

5 Hips 2 Bar

15 Wall Balls (20/14#)

30 DUs

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Filed under crossfit, Oly, strength & conditioning, WOD

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