WOD @theprogrm - 02. August 2017

Warm Up:

3 rounds of:

250/200m Row

10 Goblet Squats

10 Sit ups

 

10min Rope Climb Practice

 

Strength / Skill work:

Weightet Push Ups

5-5-5-5-5-5

 

Weightet Dips

5-5-5-5-5-5

 

Workout:

For time:

1000m Row

50 DB Thruster, 2x10kg (M/F)

30 TTB Scale = Abmat Sit ups

 

Time cap = 12 minutes

 

Accessory (optional):

Overhead mobility

Accumulate 2 min passive hang from bar

Accumulate 2 min active hang from bar

1 min pec stretch each side