WOD03102020, SATURDAY
WARMUP
5 ROUNDS
. 15s dead hang
. 5 pushups
TASK 1: STRENGTH
A. Superset for 5 rounds, go every 2:00 mins
. 8 push press
. 8 strict pull-ups
B. Superset for 5 rounds, go every 2:00 mins
. 6 Alt. Heavy DB snatch
. 3 ring MU / 5 ring dips / 8 weighted pushups
TASK 2: CONDITIONING
Alternate between A & B for 6 rounds, 1:00 min rest
A. 2 min AMRAP
. 28 / 25 cal row
. Remaining time: hop over rower
B. 2 min AMRAP
. 50 KB Swings
. Remaining time: HR Pushups
TASK 3: ACCESSORIES
5 ROUNDS
. 8 seated good morning
. 8 hip thrust or 30 Glute bridges