WOD @theprogrm - 17. November 2017

Warm Up

400m Run Then,

2 rounds of:

15 Goblet squats

15 KB Deadlifts

 

Strength / Skill work: 9 min EMOM:

Min 1: 3-5 Strict pull ups Scale = 5 Eccentric pull ups Min 2: 3 Wall walks

Min 3: Max Hollow hold

 

Workout:

“Chris Kyle”

3 rounds for time:

40 Kettlebell Swings, 24/16kg

40 Box Jumps, 24/20in

40 Thrusters, 30/20kg

40 Elevated Push-ups (feet on 24/18 in box) Scale = Hand release push ups

 

Time cap = 35 minutes

 

Accessory:

Stretch - each side 2 min Chest

Calves

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