WOD @theprogrm - 12. Januar 2018

Warm Up:

3 x1 minutes foot touch game

 

Strength / Skill work:

Gymnastic Strength:

12 min EMOM:

Min 1: 20-30 sec Bottom of the ring dip hold

Min 2: 20-30 sec Top of the pull up hold

Min 3: 20-30 sec Top of the ring dip hold

 

Workout:

“Hildy”

For time:

100 cal Row

75 Thruster, 20/15kg

50 Pull ups Scale = Jumping pull ups

75 WB, 9/6kg

100 cal Row

 

If you’ve got a 9/6kg vest or body armor, wear it.

 

Time cap = 35 min (without vest)

 

Accessory:

Rotational focus

50 Lateral WB throws to partner

 

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