WOD @theprogrm - 17. Juli 2017

Warm Up:

6 min AMRAP of:

200m Row

10 Air Squats

10 Shoulder dislocates with PVC pipe


Strength / Skill work:

Overhead Squat from the rack

1. Find your 5RM


Chin up

1. Find your 3RM

2. Drop down to 50% of 1. And do 30 reps in a few sets as possible*

*Ths does not necessarily mean to start with 1 huge set, think wisely about your strategy.



100 KB swings, 32/24kg*

*Every time you break, 10 burpees


Time cap = 15 min


Accessory (optional):

Skipping practise

5 min of alternating single unders, high knees, fast, slow

5-10-15-20-25-20-15-10-5 unbroken DUs