WOD @theprogrm - 12. Juli 2017

Warm Up:

4 rounds for quality:

15m Waiter walk with plate, left

15m Waiter walk with plate, right

10 GTOH with plate

10 Goblet Squat with plate

 

Strength / Skill work:

Gymnastic Strength:

20 min EMOM:

Min 1: 6-10 Strict pull ups Scale = eccentric pull ups

Min 2: 30 sec Hollow hold

Min 3: 6-10 Ring dips Scale = Ring push ups

Min 4: 30 sec Arch hold

Min 5: 50 sec Fast feed with plate (10kg/20kg) on orange mat

 

Workout:

 

Complete as many rounds as possible in 12 minutes of:

9 DB Deadlifts, 60/45lbs

6 Burpees

3 DB Power cleans, 60/45lbs

 

*Courtesy of CrossFit.com

 

Accessory (optional):

Grip strength

Tabata Rope/Bar hang

8x 20 sec on - 10 sec off