Monday the 10th

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

Power Snatch
7×2 Touch and Go (80%+)

5 Rounds
800m Run
5 Rope Climbs 15′
50 Push Ups

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

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


Leave a comment

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

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s