Skill

Crossfit Open 23.3

WOD

Accumulate 100 reps of:

** Banded curls
** Banded tricep extension
** Banded up right row
** Banded good morning

Swift

5 RFQ:

** 5 Tempo goblet squats
** 8ea. 1-arm Hollow body press
** 5 Hamstring walk outs

PLUS

1x max reps GHD hip extensions at some point in class