WOD @theprogrm - 22. Oktober 2017

Warm Up:

800m Run

Then,

27 Goblet squats

 

Strength / Skill work:

Back Squat

1. Find your daily 10RM

2. Keep the weight and do 3 more sets of 5 with a 2 sec pause in the bottom position

 

Workout:

For time:

21-15-9-15-21

Hang power clean, 60/40kg

Sit ups

HSPU Scale = Push ups

 

Time cap = 16 minutes

 

Accessory:

Straight arm strength

4x5-10 sec Arch hang https://youtu.be/FcS8oI24Mvo

4x10 sec Wall facing HSH

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