Tuesday the 28th

dave-castro-open

I.
3 Rounds (NFT)
10 Scorpions
10 Hip Extensions

II.
5×3 Squat Clean
Drop and Reset (Start around 80%)

III.
21-15-12-9-3
Push Ups
Overhead Squats 115/80#

IV.
3 Rounds
Bike 1k
Run 200m
Rest 60s

V.
5 Legless Rope Climbs (NFT)

VI.
3 Rounds (NFT)
30s Plank
30s Hang (pull-up bar)

 

 

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Filed under 3 Rounds, accessory work, crossfit, Olympic Weightlifting, strength & conditioning, WOD

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