WOD @theprogrm - 10. Oktober 2017

Warm Up:

3 rounds of:

10 Goblet squats

10 KB DL

10 Jumps on 20/2x20/3x20kg plate

 

Strength / Skill work:

Front Squat

1. Find your daily 3RM

2. Drop down to 90% and do 1 more sets of 3

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

 

Workout:

27-21-15-9-3

Deadlift, 60/40kg

STOH, 60/40kg

Box jumps, 24/20kg

Time cap = 15 minutes

 

Accessory:

Farmer walk

400m heavy farmers walk, every time you stop and rest, 5 sit ups