Tuesday the 30th

Games2013_NorCal_endday3_rotator_0

I.
3 Rounds
15 Push Ups
100m Run
10 Push Press

II.
Squat Clean and Jerk 1RM (10)
Then
Low Hang Squat Clean and Jerk 1 RM (10)

III.
Run 400m x 3
Rest 2:00
Run 200 x 3
Rest 60s
Row 100m x 3
Rest 30s

IV. 
Rest Pause Strict HSPU @  Deficit
What is rest pause? Do a max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

V. 
3 Rounds
:30 Max Hip Extensions
Rest :30
:30 Hollow Hold
Rest :30

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Filed under crossfit, crossfit government island, fitness, Olympic Weightlifting, strength & conditioning, WOD

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