WOD @theprogrm - 22. Januar 2018

 

Warm Up:

Ankle mobility with KB, 2 min each side

27 Squats with KB in goblet hold

10 Inch worms

 

Strength / Skill work

Front Squat

1. Find your daily 3RM

2. Keep the weight and do 5 more sets of singles

 

Workout:

21-18-15-12-9

Cal Row

Over the rower burpees

 

Time cap = 13 minutes

 

Accessory:

Accumulate 3 min hang from bar/ring/rope

 

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