WOD @theprogrm - 29. August 2017

Warm Up:

100 alternating single unders

50 DUs / DU practise

Then alternate for 3 rounds,

10 Good mornings with KB on the back

10 Goblet squats

 

Strength / Skill work

Deadlift

1. Find your daily 7RM

2. Keep the weight and do 5 more sets of 4

 

Workout:

50-40-30-20-10

DUs

KB swings, 24/16kg

Pistols  Scale = Goblet squats

 

Time cap = 20 min

 

Accessory (optional):

Midline strength

50 GHD sit ups *Substitute weighted WB sit ups

30 Side lateral raise https://vimeo.com/170435375