WOD @theprogrm - 09. November 2017

Warm Up:

5 min DU practise

Then,

BS squat warm up, 20/15kg

10 BS, 3 sec pause in the bottom 10 BS slow down, fast up

10 BS one and a halves

 

Strength / Skill work:

Back Squat

1. Find your daily 4RM

2. Keep the weight and do 4 more sets of 2

 

Workout:

16 min AMRAP

16 Box jumps, 24/10in 16 DB Hang cleans

16 DB Renegade Rows 16 DB STOH

Weight: 20/15kg

 

Accessory:

Bodybuilding exercises

3x 12-15 DB Hammer curls

3x 12-15 DB Shoulder press 3x12-15 DB Triceps extensions

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