WOD @theprogrm - 21. Januar 2018

 

Warm Up:

3 rounds of:

15m Bear crawl

15m Inch worm

10 KB swings

 

Strength / Skill work:

Strict press

1. Find your daily 4RM

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

 

Workout:

Modified Open 17.1

15 min AMRAP:

20 DB snatches, 22.5/15kg

15 Burpee box jump-overs, 24/20in

20 DB snatches

15 Burpee box jump-overs

20 DB snatches

15 Burpee box jump-overs

20 DB snatches

15 Burpee box jump-overs

20 DB snatches

15 Burpee box jump-overs

 

Time cap: 20 minutes

 

Accessory:

Stretch

Hamstrings

Calves

Lower back

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