WOD @theprogrm - 24. November 2017

Warm up:

Movement prep

 

Workout:

In teams of 3

40 min AMRAP:

1500m Row - 500m each

75 STOH - 1 working, 1 in OH hold, 1 resting

75 Pull ups Scale = Ring rows 1 working, 1 hanging, 1 resting

75 FS - 1 working, 1 in chinese chair, 1 resting

75 Ring dips Scale = Ring push ups 1 working,

75 Power clean - 1 working, 1 holding the bar, 1 resting

75 TTB Scale = Knee to chest 1 working, 1 hanging, 1 resting

 

Weight: 50/35kg

 

Accessory:

Stretch - 1-2 min each side Forearms

Quadriceps

Chest

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