WOD @theprogrm - 12. August 2017

Warm Up:

4 rounds of:

15m Heel walk only

15m Inch worm

10 Air Squats

5 Push ups

 

 

Strength / Skill work:

Back Squat

1. Find your 2RM

2. Do 5 more sets at 80% with 3 sec pause in the bottom position

 

Workout:

In pairs for time:

10 RMU  Scale = RMU transitions on the floor

20 Pistols with WB, 9/6kg  Scale = Box step downs with WB

40 HSPU Scale = HSPU with feet on box

60 TTB Scale = Knee to chest

80 WB, 9/6kg, 10ft

1000m Run with WB, 9/6kg

 

Time cap = 22 minutes

 

Accessory (optional):

Bodybuilding exercises

10-1

Bench press

Bent over row