WOD @theprogrm - 14. August 2017

Warm Up:

5 rounds of:

5 Burpees

5 Air squats

10 Kipping swings (first two rounds)

5 Kipping pull ups (last three rounds)

Then,

FS warm up, 20/15kg

10 FS, 3 sec pause in the bottom position

10 FS, slow down - fast up

10 FS, one and a halves

 

Strength/Skill Work:

Front Squat

1. Find your daily 3RM

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

 

Workout:

For time:

Buy in:

75 WB, 20/14lbs 10ft

Then 6 rounds:

3 BMU Scale = Jumping BMU from box / C2B pull ups

6 Power snatch 45/30kg

9 BBJO 24/20in

 

Time cap = 18 minutes

 

Accessory (optional):

Midline strength

100 Abmat sit ups in as few sets as possible