WOD @theprogrm - 18. August 2017

Warm Up:

3 rounds of:

20 Standing pose drill

10 Air squats

10 Kipping swings

 

Gymnastic Strength:

Ring dip

1. Find your daily 3RM

2. Drop down to 70% and do 5x3

Scale

1. 5x3-5 eccentric ring dips, 5 sec lowering

 

Handstand hold

1. 3x max freestanding HS hold Scale = Wall facing HS hold

Rest as needed in between

 

L-Sit hold (hanging)

1. 3x max L-Sit hold

Rest as needed in between

 

Workout:

“Daniel”

For time:

50 Pull ups Scale = Ring rows

400m Run

21 Thruster, 95/60lbs

800m Run

21 Thruster, 95/60lbs

400m Run

50 Pull ups Scale = Ring rows

Time cap = 30 minutes