Sunday the 7th

12
I.
Every 90 seconds, (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean

II.
(a) Bulgarian Split Squats 3 x 8 reps each leg
(b) Single-Arm DB Row 3 x 8 reps each arm

III.
Every three minutes, (7 sets):
Row 200 Meters/Run 100m
20 Double-Unders
10 Wall Ball Shots
5 Burpee Box Jump-Overs

IV.

(a) Weighted Sit-ups (35/25#) 3 x 10

(b) Back Extensions 3 x 8

(c) Hollow Rockers 3 x 8

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Filed under crossfit, Oly, strength & conditioning, WOD

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