WOD @theprogrm - 30. Juni 2017

Warm Up:

27 Squats

15m Heel walk

15m Tiptoe walk

15m Forward jumps (both feet)

 

Workout:

Hero WOD: “Small”

3 rounds for time:

1000m Row

50 Burpees

50 Box jumps, 24/20in

800m Run

 

Time cap = 50 minutes

 

Accessory (optional):

Posterior chain focus

50 Banded Hamstring curls

50 Barbell Good mornings