WOD @theprogrm - 12. Februar 2018

WU: 

2 ROUNDS

20 dislocates

20 squats

20 OHS with PVC pipe

 

OHSWU:

10 OHS slowly down, fast up

10 OHS with 3 sec at bottom

10 OHS 1&1/2

 

A: OH Squat

5-4-3-2-1 (increase weight steadily)

 

B: For time:

 

Row 1000 Meters

immediately followed by…

 

Five rounds of:

8 (Ring) Dips

10 Toes to Bar

12 Box Jump-Overs

 

immediately followed by...

800 m run 

 

Accessory: 100 weighted push ups

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