WOD @theprogrm - 28. Oktober 2017

Warm Up:

1000/800m  Row

27 Good mornings

 

Strength / Skill work:

Deadlift

1. Find your daily 10RM

2. Drop down to 90% and do two more sets of 10

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

 

Workout:

5x50 sec all out

10/8 cal Assault Bike

10 Air Squats

AMRAP Push ups

3 min rest

 

Accessory:

Gymnastics

5 rounds of:

2 Wall climb into 10 sec HSH

3-6 Strict Pull ups

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