WOD @theprogrm - 16. August 2017

Warm Up:

500m Row


2 min KB ankle stretch on box + 1 min heel walk


40 Hollow rocks

40 Arch rocks


Strength / Skill work:

Coaches Choice




5 rounds, go every 4 minutes:

20/15 cal Row

8 Burpees over the rower

Max unbroken TTB Scale = Max knee to chest hold


Accessory (optional):

Unilateral focus

3x8 Single arm OH KB lunges

3x8 Side lunges with KB in front of the chest