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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


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