WOD @theprogrm - 07. Juli 2017

Warm Up:

3 rounds of:

20 Standing pose drill https://vimeo.com/181291071

5 Burpees

10 Sit ups

 

Workout:

Hero WOD: “Forrest”

3 rounds for time:

20 Strict Pull ups Scale = Ring rows

30 TTB Scale = Abmat sit ups

40 Burpees

800m Run

 

Time cap = 40 minutes

 

Accessory (optional):

TGU

1: Build up to a 3RM each side

2: Drop down to 80% and do 30 alternating TGU