WOD @theprogrm - 15. September 2017

Warm Up:

3 rounds alternate:

15m High knees

15m Bum kicks

15m Forward lunges

15m Backward lunges

10 Kipping swings

 

Workout:

“Severin”

For time:

50 Strict pull ups Scale = Ring rows

100 Hand release push ups

5km Run

Time cap = 50 minutes

 

 

Accessory (optional):

Stretching

2 min Pectoralis

2 min Hip flexor

1 min Calf

 

*Each side