WOD @theprogrm - 28. September 2017

Warm Up:

500m Run/Row

Then, 3 rounds of:

15m Crab walk forw

15m Crab walk backw

15m Inch worm

  

Strength / Skill work

Deadlift

1. Find your daily 3RM

2. Drop down to 90% and do 1 more set

3. Drop down to 80% and do 2 more sets

 

Workout:

For time:

50 OHS, 40/35kg

50/40 cal Row

50 Hang power cleans, 40/35kg

50/40 cal Row

50 STOH, 40/35kg

 

Time cap = 18 minutes

 

Accessory:

TGU

4 minutes AMRAP for quality:

Pick a weight and keep moving, alternate sides every 2 reps.