WOD @theprogrm - 24. September 2017

Warm Up:

8 min AMRAP for quality:

15m Inch worm

2 Wall walks

10 Scapula pulls, supinated grip

10 Air Squats

 

Strength / Skill work

Strict Press

1. Find your daily 3RM

2. Drop down to 90% and do 3 more sets of 3

 

Chin up

1. Find your daily 3RM

2. Drop down to 60% and do 3 more sets of 4

 

Workout:

2 rounds:

2 min max cal Row

1 min Rest

2 min  max WB, 9/6kg, 10/9ft

1 min Rest

2 min max TTB Scale = Abmat sit ups

1 min Rest

2 min max Push ups

1 min Rest

 

Accessory:

Lateral focus

20 Bodyweight Cossack squats

20 Lateral box step ups