WOD @theprogrm - 03. August 2017

Warm Up:

27 Good mornings

Then,

100 Alternating Single unders

10  Push ups

10 Air squats with a 3 sec pause in the bottom

 

Strength / Skill work:

Sumo Deadlift

1. Find your 3RM

2. Drop down to 80% and do 5 more sets of triples.

 

Workout:

3 rounds for time of:

50 DU

25 WB 20/14lbs, 10/9ft

15 HSPU Scale = Box HSPU

5 Squat Cleans 70/50kg

 

Time cap = 15 min

 

Accessory (optional):

Rotational Focus:

3x 8-12 Hanging Windshield wipers

3x 10 Russian Twist with plate (each side)