WOD01052021, SATURDAY
WARMUP
3 ROUNDS
. 1 min on any machine
. 20s dead hang hold
. 20s plank
TASK 1: STRENGTH
A. EMOM x 8 mins
Min 1: 8 bench press
Min 2: 8 strict pullup
B. EMOM x 8 mins
Min 1: 5 deadlift
Min 2: 5 weighted dips
TASK 2: CONDITIONING
EMOM x 15 mins
Min 1: 5 clean & jerk 165 / 125 lbs
Min 2: 200m run
Min 3: 15 wallballs
TASK 3: CORE
SUPERSET X 3 ROUNDS
. 30 dead bug
. 30 back extension