plank hold Archives | CrossFit Old 4th Ward

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Strength 

Box back squat: 10 x 3 @ 65%

30 sec rest between sets 

Accessory

50 GHD sit ups
:90 second plank with weight

WOD

For time:
30 shoulder touches (modify on plyo box)
100 single arm KB swings 53/35 (50 each arm)
30 burpee box jumps 24/20