5-3-1 Program Week 4 – See spreadsheet for details
or if all lifts are completed for the week
3 Rounds of:
25 Hip Extensions
10 Kayaker Specials (35’s/25’s) DEMO
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.