WOD @theprogrm - 04. August 2017

Warm Up:

3 rounds of:

15m Walking lunges forward

15m Bear crawl backward

15m Inch worm

15m Crab walk forward

 

 

Workout:

“Barbara”

5 rounds for time:

20 Pull ups Scale = Ring rows

30 Push ups

40 Sit ups

50 Air squats

 

3 minutes rest between rounds.

 

Time cap = 45 minutes

 

*Try to  improve your time from May (Program 7)

 

Accessory (optional):

Shoulder prehab:

6 min AMRAP:

15m KB bottom up OH walk right

15m KB bottom up OH walk left

6 Bend over row with KB right

6 Bend over row with KB left