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