WOD @theprogrm - 26. Mai 2017

Warm Up:

Warm up and go through the movements.



Hero WOD: Carse

For time:

Begin each round with a 50 meter Bear crawl


21-18-15-12-9-6-3 reps of:

Squat cleans, 45/30kg

Double Unders

Deadlifts 85/60kg

Box jumps 24/20in


Time cap = 40 minutes



Focus grip strength

8x 20 sec on - 40 sec off rope hang