WOD @theprogrm - 15. Januar 2018

 

Warm Up:

6 min AMRAP of:

15m Forward bear crawl

15m Backward bear crawl

15m Inch worm

15 Backward crab walk

 

Strength / Skill work:

Front Squat

1. Find your daily 4RM

2. Drop down to 80-90% and do 3 more sets of 4

 

Workout:

4 rounds for time:

60 DUs

30 WB, 9/6kg, 10/9ft

15 (C2B) Pull ups Scale = Ring row

 

Time cap = 16 minutes

 

Accessory:

Midline strength

3 rounds:

20 Hollow rocks

20 Arch rocks

10 Lateral raises (each side)

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