WOD @theprogrm - 05. April 2017

Warm Up (10 minutes):

Overhead position / Wrist warm up for quality
1) 10 PVC dislocates
2) 10 KB bottom up press each side (light weight)
3) 20 wrist rotations forward and backward with a light weight plate

Main Class (40 minutes)

Strength:
1. Deadlift
1.1 Do 3x10 DL at 40/25kg, tempo 3-0-1-1, focus on straight back, eyes ahead and lifting from the legs, not the back
1.2 Find your daily 3RM
1.3 Drop down to 80% and do 5 more sets of 3

Workout:
18 min AMRAP
18 WB, 9/6 kg, 10/9 foot
9 TTB (scale alternating knee to chest - TTB, knee to chest, abmat situps)
9 Burpees