WOD @theprogrm - 27. August 2017

Warm Up:

1000m Row

Then

3 rounds for quality:

10 Good mornings with empty bar

20 Single unders (alternating feet)

 

Strength / Skill work:

Sumo Deadlift

1. Build up to a heavy set of 5

2. Do 5x3 at the heaviest weight from 1.1

 

Workout:

6 rounds 2 min on - 2 min off

20/15 cal Row

5 Over the rower burpees

Max DUs Scale = Single Unders

 

Accessory (optional):

Core strength

3 rounds for quality

30 sec Hollow hold

30 sec Arch hold

30 sec Side plank left

30 sec Side plank right

30 sec Rest