WOD @theprogrm - 01. Oktober 2017

Warm Up

3 rounds of:

10 Dislocates

10 Scapula pulls

1 Wall walk

15 Air squats

 

Strength / Skill work:

Push press

1. Find your daily 2RM

2. Drop down to 80% and do 30 reps in as few sets as possible.

 

Workout:

3 rounds, 30 sec on - 30 sec off:

OHS

Strict TTB Scale = Toes to L-sit

FS

Ring Dips  Scale = Ring push ups

Power snatch

 

Weight: 40/35kg

 

Accessory:

Lateral focus

3x10 Lateral step ups

3x10 Cosaack squata