WOD @theprogrm - 20. September 2017

Warm Up:

27 Squats

Ankle mobility with KB*

15m Heel walk forward

Ankle mobility with KB

15m Heel walk backwards

 

*See video. Hold for 1 minute, then pull the KB up maintaining dorso flexion. Lift the foot off the box maintaining doros flexion actively as much as possible and hold for another 10 sec.

 

Strength / Skill work:

10-1 @ BW

Bench Press 

Bend over Barbell row

 

Workout:

10 rounds for time:

21 DUs Scale = 42 Single unders

7 Ring Dips Scale = Ring push ups

7 Toes to bar Scale = Kipping straight leg to L-sit

7 One legged squats, alternating Scale = 14 Air squats

 

Time cap = 21 minutes

 

Accessory:

Stretching

Calves, 2 min each side

Chest, 1 min each side