WOD @theprogrm - 29. September 2017

Warm up:

5 min AMRAP for quality:

10 Kipping swings

10 Goblet squats, 16/12kg

10 Hip hinges with KB on the back 



In teams of 2, split as you like between but keep the movement order:


“Rowing Murph”

1600m Row

100 Pull ups Scale = Jumping pull ups

200 Push ups

300 Air squats

1600m Row




AMRAP Burpees over the rower


Time cap: 50 minutes



Midline stability:

Tabata L-Sit hold

8x 20 sec on - 10 sec off

Hanging or on parallettes