WOD01112020, SUNDAY
WARMUP
3 ROUNDS
. 20s side plank (R)
. 20s back extension
. 20s side plank (L)
20s rest
TASK 1: GYMNASTICS
A. Hollow to arch
5 sets, 5 to 10 reps
Rest 30s
B. Strict weighted pull-ups
5 sets, every 90s
Find heavy
OR
EMOM 7 mins
1 to 5 strict pullup
C. Explosive bar MU / chest to bar pull-up
Every 30s x 10 rounds
TASK 2: CONDITIONING
4 min ON X 4 min OFF
. 30/26 cal row
. 20 box jumps
AMRAP burpees box jump
X 3 ROUNDS