WOD @theprogrm - 26. Juli 2017

Warm Up:

2 rounds of:

15m Forward Bear Crawl

15m KB OH walk, right arm

15m Backward Bear Crawl

15m KB OH walk, left arm

 

Strength / Skill work:

 

 

Gymnastic Conditioning:

 

50 Weighted Pull Ups (increase every 10 Reps)

 

7 'AMRAP

7 Burpees

7 Pull Ups 

 

Workout:

For time:

21-15-9-15-21

KB/DB Power Snatchtes

HSPU

KB/DB Hang Cluster

Push Ups

 

Weight, 20/15kg

 

Accessory (optional):

 

Rotational focus

50 lying Windshield wipers