WOD @theprogrm - 24. Oktober 2017

Warm Up:

5 min AMRAP of:

15m Forward lunges

15m Backward lunges

15m Forward Crab walk

15m Backward Crab walk

Then,

10 Strict press, 10 FS, 10 Push press, 10 FS, 10 Thruster 20/15kg

 

Strength / Skill work

Thruster from rack

1. Find your 2RM

2. Drop down to 60% and do 30 thruster for time, every time you break, 5 bar facing burpees

 

Workout:

10 min AMRAP:

3 DL100/70kg

3 Burpee box jump over, 30/24in

6 DL, 100/70kg

6 Burpee box jump over, 30/24in

9 DL, 100/70kg

9 Burpee box jump over, 30/24in

Etc.

 

Accessory:

Rotational focus

30 Half kneeling WB throws to partner

30 Russian twist with WB

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