Monday the 10th

I.
3 Rounds (NFT)
10 Scorpions
10 Light Hang Power Snatch
5 Rocky Pull-ups

II.
Power Snatch
7×2 Touch and Go (80%+)

III.
“R.J.”
5 Rounds
800m Run
5 Rope Climbs 15′
50 Push Ups

IV.
3 Rounds 
50m Farmer’s Carry (pair: 55/35#)
150m Mad-Ball Run (30/20#)
Rest :60 in between Rounds

V.
3 Rounds (NFT)
14 GH Hip extensions
35s Hollow Hold
35s HS Hold

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Filed under 3 Rounds, accessory work, benchmark, challenge, chipper, crossfit government island, Olympic Weightlifting, strength & conditioning, WOD

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