WOD @theprogrm - 15. Juni 2017

 

Warm Up:

27 Squats

Then 3 rounds of

15m Forward bear crawl

15m Backward crab walk

15m Inch worms

 

 

Strength / Skill work:

1. Front Squat

1.1 Find your daily 3RM with a 2 sec pause in the bottom position

1.2 Keep the weight from 1.1 and do 10 more singles with a 3 sec pause

Workout:

24 min AMRAP:

27/21 cal Row

7 SDHP

14 BJ, 24/20in

7 STOH

14 Pull ups Scale = Ring rows

7 Cleans

14 HSPU Scale = Push ups

7 Thruster

 

Weight: 50/35kg

 

 

 

Accessory (optional):

Rotational focus

40 Rotational WB touches

40 Lying windshield wipers