WOD @theprogrm - 03. November 2017

Warm Up

3 rounds

10 Kipping swings

10 Air squats

10 Push ups

10 KB DL

 

Strength / Skill work:

Bench Press

1. Find your daily 3RM, tempo 30x3

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

 

Workout:

“Kev”

With a partner, complete as many rounds as possible in 26 minutes of:

6 DL, 140/90kg., each

9 Bar-facing burpees, synchronized

9 BMU, each Scale = Jumping BMU / pull ups

55-ft. Partner barbell carry, 140/90kg

 

Accessory:

Rotational Focus

50 Russian twists

50 Lying windmills

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