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