WOD @theprogrm - 02. September 2017

Warm Up:

3x1 min foot touch game with changing partners

Then,

10 FS with a 3 sec pause in the bottom position

10 FS, slow down, fast up

10 FS, one and a halves

 

Strength / Skill work:

Front Squat

1. Find your daily 5RM

2. Keep the weight  and do 5 more sets of 3

 

Workout:

4 rounds for time of:

15 C2B pull ups Scale = Jumping C2B pull ups

15 Ring Dips Scale = 10 Eccentric ring/box dips

15 Hand release push-ups

15m Handstand Walk Scale = 3 Wall climbs

 

Time cap = 16 minutes

 

Accessory (optional):

TGU

Perform 1 rep at each weight, each arm:

8-12-16-20-24-28-32-28-24-20-16-12-8