WOD @theprogrm - 13. November 2017

Warm Up:

3 rounds of:

15m Forward bear crawl

15m Backward bear crawl

15m Forward crab walk

15m Backward crab walk

 

 

Strength / Skill work

Deadlift

1. Find your 4RM

2. Drop down to 90% and do 5 more sets of 4

 

Workout:

15 min AMRAP

120 DUs

60 WB, 9/6kg, 10/9ft

30 Deadlifts 70/50kg

15 Hang power cleans, 70/50kg

 

Accessory:

Midline stability 3 rounds of:

20 Hollow rocks 20 Arch rocks

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