WOD @theprogrm - 21. Juli 2017

Warm Up:

3 rounds of:

15m Walking lunges

5 Strict press, 20/15kg

15 Air squats

15 Plate jumps

 

Strength / Skill work:

Strict Press

1. Find your 2RM

2. Drop down to 80% and do 6x2

 

Workout:

Filthy Fifty

For time:

50 Box Jumps 24/20in

50 Jumping Pull-Ups

50 Kettlebell Swings 16/12kg

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press 45/35lbs

50 Back Extensions *Substitute 50 Arch rocks

50 Wall Balls 20/14lbs, 10/9ft

50 Burpees

50 Double-Unders

 

Time cap = 25 minutes

 

Accessory (optional):

Posterior chain strength

50 Banded hamstring curls

50 Empty bar good mornings