WOD01122020, TUESDAY

WARMUP

EMOM 6 mins

. 15 front and back hops

. 15 side hops

TASK 1: GYMNASTICS

A. Double unders

Accumulate 400 reps

OR

30s on : 30s Off PRACTICE

TIME CAP: 10 mins

B. EMOM x 6 mins

. 8 kipping

. 1 kip Hip to bar

C. Bar muscle up

Every 90s x 6 rounds

. 3 bar M.U

. 5 dip on single bar

TASK 2: WEIGHTLIFTING

A. Hang snatch

6 rounds, 3 reps, go every 1 min

TASK 3: CONDITIONING

FOR TIME

. 400m run

. 20 deadlifts 315 / 225 lbs

. 400m run

TIME CAP: 8 mins

TASK 3: ACCESSORIES

A. Superset for 3 rounds

. 15 bicep curls

. 10 barbell row

B. Face pull

. 100 reps