WOD @theprogrm - 20. November 2017

Warm Up:

3 rounds of:

15m Forward bear crawl

15m Backwards bear crawl

15m Forward crab walk

15m Backward crab walk

15 Banded good mornings

 

Strength / Skill work: Romanian Deadlift

1. Build to a heavy set of 5

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

 

Workout:

“Annie” 50-40-30-20-10

DUs

Sit ups

 

Time cap = 10 minutes

 

Accessory:

Rotationals focus

4 rounds of:

10 Landmines

10 Windshield wipers

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