WOD @theprogrm - 25. Juni 2017

Warm Up:

3 rounds of

20 Single unders

10 Air Squats

10 Kipping swings

10 Push ups

 

Strength / Skill work:

1. Back Squat

1.1 Find your 4RM

1.2 Keep the weight from 1.1 and do 5 more sets of doubles

 

Workout:

For time:

100 DUs

800m Run *Substitute Row

60 Power cleans, 60/40kg

40 TTB Scale = Abmat Sit ups

20 Shoulder to overhead, 60/40kg

10 RMU Scale = 10 ring pull ups + 10 ring dips or 10 ring rows + 10 push ups

 

Time cap = 17 minutes

 

Accessory (optional):

8 min EMOM

Min 1: 3 Skin the cat

Min 2: 20-30 sec Bridge hold