Wednesday the 11th

bridges-lunge

I.
3 Rounds
10 KBS (light)
10 Hip Extensions
10 Scorpions

II.
20-14-8
T2B
Front Rack Lunges (95/65#)

III.
Bench Press – 5×3 @ 80% of your 1RM

IV.
3 Rounds
15 UB Wallballs (20/14#)
10 Sit-ups
5 Cleans (80% of 1 RM)

V.
3 Rounds (NFT)
10 Alt. TGU (Medium)
30s Plank Hold
30s Hollow Hold

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Filed under 3 Rounds, accessory work, crossfit, crossfit government island, Power Lifting, strength & conditioning, WOD

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