WOD @theprogrm - 08. August 2017

Warm Up:

2 rounds of:

15m Forward Bear crawl

15m Backward Bear crawl

10 Plate jumps at each height: 20kg plate - 2x20kg plates - 20 in box

Then,

27 Good mornings with empty bar

Strength / Skill work

Deadlift

1. Build to a heavy set of 5RM

2. Drop down to 90% and do 1 more set of 5

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

Workout:

21-15-9 reps for time of: 

Box Jumps, 30/24in

HSPU Scale = HSPU with feet on box

Time cap = 7 minutes

Then: 

100 DU for time Scale = 200 Single Unders

Accessory (optional):

Midline Strength

3 rounds of:

1 min Plank hold with weight plate

1 min (or max possible time up to 1 min) Arch rocks