WOD @theprogrm - 26. Januar 2018

 

Warm Up:

3 rounds of:

10 PVC Dislocates

15m Waiter walk L

15m Waiter walk R

10 Ass to grass air squats

 

Strength / Skill work:

8 min AMRAP for quality:

5-8 Strict chin ups Scale = Ring rows

5-8 Strict ring dips Scale = Ring push ups

10-20 sec L-Sit hold (hanging)

 

Workout:

“Morrison”

50-40-30-20-10  

Wallballs, 9/6kg, 10/9ft

Box jumps, 24/20in

KB swings 24/16kg

 

Time cap = 30 minutes

 

Accessory:

Lateral focus

50 Cossack squats

50  Lateral step ups

*Split as you like

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