WOD @theprogrm - 22. August 2017

Warm Up

1 mile Run

Then,

27 Squats

27 Good mornings

 

Strength / Skill work:

Back Squat

1. Find your 10RM

2. Do 2x5 with the heaviest weight of 1.1 You’ve to pause 3 seconds in the bottom position.

 

Workout:

DT: 5 rounds for time

12 Deadlifts

9 Hang power cleans

6 Push jerk

70/45kg

 

Time cap = 12 min

 

 

Accessory (optional):

Bodybuilding exercises

3 rounds of:

10 Bicep curls with DB

10 Tricep  extensions with DB (single arm, overhead)

10 Shoulder press (single arm, each side)