WOD @theprogrm - 23. Januar 2018

Warm Up:

5 rounds of:

10 Hip hinges with PVC pipe

10 (OH) Squats

10 Kipping swings

 

Strength / Skill work:

Deadlift

1. Build to a heavy set of 10

2. Keep the weight and do 3 more sets of 5

 

Workout:

Modified Open 15.3

3 x 3 min AMRAP, 2 min rest between.

10 OHS, 45/30kg Scale = Front squat

10 C2B Scale = Jumping (C2B) Pull ups

 

Accessory:

Midline stability

Accumulate 2 min in:

Top of the push ups hold

Arch hold

Side plank

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