WOD – 220.9 –

Durability

Side Plank Raises – 10 reps per side x 3 sets – short rest

Skill/Strength

DB Wrist Flexion & Extension

3 Sets – Alternating Movements per set – Lighter DBs for Extension

WOD

4 Stations – 1 Minute Per Station – no transition time – 4 Rounds

Station 1 – Lateral Plate Step Over KB Farmer Carry (53/35) Rx+ 70/53 (1 rep = 2 points)

Station 2 – Medicine Ball Ground to Shoulder (50/35) (1 rep = 5 point)

Station 3 – Plate Bear Crawl (10/10#) (1 length = 10 points)

Station 4 – Lateral Plate Hops (10/10#) (1 rep = 1 point)

Station 5 – Rest

Scores from Saturday

The post WOD – 220.9 – appeared first on CrossFit Syracuse.