WOD @theprogrm - 05. Dezember 2017

Warm Up:

Rowing team comp: Per team (5-6 persons) place 4 rowing machines next to each other. First person rows 100m, 5 burpees next to the 1st rower, onto the next rower, 100m row, 5 burpees, onto the next rower, 5 burpees, onto the last rower, 100m row. Fastest team wins.

 

Strength / Skill work:

Bench Press

1. Build to a heavy set of 4, tempo 3-3-x-1

2. Keep the weight and do 4 more sets of 4, 3-0-x-1

 

Workout:

For time:

100 TTB* Scale = Knee to chest

*Every time you break: 30 DUs

 

Time cap = 12 minutes

 

Accessory:

Stretch 2 minutes each side

Calves

Forearms

Chest

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