WOD @theprogrm - 25. Juli 2017

Warm Up:

6 min AMRAP of:

10 Air squats

10 Push ups

10 Plate Jumps

10 Scapula Pulls

 

Strength / Skill work

Push Press

1. Find your 5RM

2. Drop down to 90% and do 1 more set

3. Drop down to 80% and do 2 more sets

4. Drop down to 70% and do 3 more sets with a 3 sec pause overhead

 

Workout:

For time - in pairs:

1000m Row

75 Box Jump Overs 24/20in

50 TTB

25 HSPU Scale = Box HSPU

1000m Row

 

Time cap = 20 minutes

 

Accessory (optional):

Posterior chain strength

3 rounds of:

20 Good mornings

15m Crab walk forward

20 Stiff leg DL

15m Crab walk backward

 

*Choose a weight you can perform the reps unbroken with.