WOD @theprogrm - 27. September 2017

Warm Up:

2 rounds of:

15m Forward bear crawl

15m Backward bear crawl

3 Wall walks

10 Scapula pull

15m Crab walk forward

15m Crab walk backward

10 Air squats

10 Dislocates

 

Strength / Skill work

Back squat

1. Find your daily 5RM*

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

 

*Ideally this should be more than 10 weeks ago (for those who did it in week 16)

 

Workout:

For time:

40-30-20-10

STOH

10-20-30-40

Power clean

 

Weight: 40/30kg

 

Time cap =  12 minutes

 

Accessory:

Grip Strength

Accumulate 3 min rope hang