WOD03012021, SUNDAY
WARMUP
3 Rounds
. 10 hollow rocks
. 15s hollow hold
. 30s back ext. hold
TASK 1: GYMNASTICS
A. EMOM X 10 mins
Min 1: 12 to 15 HSPU
Min 2: 1 to 3 legless rope climb
B. Superset for 3 rounds
. 30 face pulls
. 8/side seated DB press
TASK 2: STRENGTH
A. Back squat
3 sets, 8 reps, go every 3 mins
TASK 3: CONDITIONING
Every 6 mins x 3 rounds
Rest 3 mins between
. 400m run
Then, AMRAP:
. 12 wallballs
. 12 DB snatch