Durability
Weighted Hip Lift – 3 min AMRAP x 1 set
Skill/Strength
Warm up & Go
WOD
1 Round
1 Hill Run (Rx+ 20/15 Medicine Ball)
5 Rope Climbs (Rx+ 8)
50 Hollow Rock
250 Meter KB Farmer Carry (53 x2/35 x2)
Hollow Rock – Every time your heals touch the floor, you got 1 rep
Scores from Friday
The post WOD – 209.4 – appeared first on CrossFit Syracuse.