WOD @theprogrm - 20. Dezember 2017

Warm Up:

3 rounds of:

10 Air squats

10 Kipping swings

30 Single unders

 

Strength / Skill work:

16 min EMOM:

Min 1: Top half pull ups*

Min 2: 20 sec Bottom of the ring dip hold

Min 3: Bottom half pull ups*

Min 4: 20 sec Top of the ring dip hold

 

*Choose a maintainable rep range

 

Workout:

20 min AMRAP:

25 cal Row

25 OHS, 30/25kg Scale = WB, 9/6kg, 10ft

25 BJO, 24/20in

25 Pull ups Scale = Jumping pull ups

25 Thruster, 30/25kg

 

Accessory:

Rotational focus

50 Lying windshield wipers

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