WOD @theprogrm - 14. Oktober 2017

Warm Up

400m Run

Then

27 Good mornings with empty bar

 

Strength / Skill work:

Deadlift

1. Build to a heavy set of 5

2. Keep the weight and do 3 more sets of 5

3. Drop down to 80% and do 2 more sets of 10

 

Workout:

In teams of 2

2 rounds for time:

Row 500/400m - Max Burpees (Person 1 rows - Person 2 does burpees)

40 TTB - Hanging*

40 Push ups - Top of the push up hold*

40 Power snatch 60/40kg - Resting**

*One working - one in static hold

**One working - one resting

 

Accessory:

Unilateral work

3x12 Single leg good mornings with KB

3x8 Cossack squats