WOD @theprogrm - 11. Dezember 2017

 

Warm Up:

3 rounds of:

15m Forward bear crawl

15m Backward bear crawl

15m Forward lunges

15m Backward lunges

10 Banded good mornings

 

Strength / Skill work:

Sumo Deadlift

1. Find your daily 3RM

2. Drop down to 80% and do 5 more sets of 3

 

Workout:

10 min EMOM:

6-10 Pull ups

10 Burpees

 

5 min Rest

 

10 min EMOM:

30 Double Unders

10-15 Air squats

 

Accessory:

Unilateral focus

3 rounds of:

10 Cossack squats

10 Backward lunges

10 Box step ups

 

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