WOD @theprogrm - 22. Juli 2017

Warm Up:

5 min AMRAP of:

200m Run

10 Kipping swings

5 Push ups

BS warm up, 20/15kg

10 BS, 3 sec pause in the bottom

10 BS, slow down, fast up

10 BS, one and a halves

 

Strength / Skill work:

Back Squat

1. Find your 5RM

2. At your 5RM weight do 10x1 with a 5 second pause in the bottom position

 

Workout:

For time:

Buy in: 100 DUs

Then,

5 rounds of:

10 OHS

10 SDHP

10 STOH

 

Weight: 50/35kg

 

Time cap = 22 minutes

 

Accessory (optional):

Skipping practise

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

5-10-15-20-25-30-25-20-15-10-5 unbroken DUs