Friday the 22nd

9

I.
4 Rounds (slow)
10 Hip Extensions
15 Band Pull-a-Parts
20 Double-Unders

II.
Squat Snatch 5×3 (60 – 90%)

III.
Run 200m
Rest :60
Run 400m
Rest 2 minutes
Run 800m
Rest 3 minutes
Run 1 Mile

IV.
AMRAP (8)
15 Cal Row/Bike
10 Kipping HSPU
Rest :30

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Filed under amrap, crossfit, Olympic Weightlifting, strength & conditioning, WOD

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