WOD 547
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHIc2BmwJJBwdviK9kfB_6a0IBIn0mJBvetYT19FF95nROIaSRPi6_l4Ooj1C9ZXAPXpYx1SJ6uxYJgs4W2hv0lEqZsM2lXY7J7xXYjVmGk026KFiWGjm4Ii9q-r-viVEJWzEfB_OW7QrsOQtKHyoPpcawZ_X_cLbnTCk3wiG_EMaYv5GsUj7rp8dj/s320/GRIPPSSS_Master_small.png)
Warm Up
Warm up 20 single leg step ups on block - medium height
4 rounds
4 rounds - each round foot on block different position
10 single leg step ups on block - high height
Leg stretches with one foot on block
10 hyperextensions/back extensions on Roman Chair
40 sec hyperextensions/back extensions hold on top on Roman Chair
4 rounds
10 knee over toe deep split squat - body straight
10 knee over toe deep split squat - body lean forward
4 rounds
10 reversed crunches extended legs
4 rounds 10 laying knee tucks while holding Olympic bar with 20kg disks in balance on chest bench
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