WOD04102020, SUNDAY

WARMUP

5 min AMRAP @ easy Pace

. 30 high knees

. 20s plank

. 10 inch worm

TASK 1: GYMNASTICS

A. Every 90s x 6 rounds

. 3 strict knees to elbows

. 8 to 15 T2B

5 Kipping + 3 kipping Knees to chest + 5 kipping

B. HS Walk

Every 90s x 6 rounds

30s max distance or practice HS wall support

C. 6 min EMOM

Min 1: 15 seated pike ups

Min 2: 30s hollow rock

TASK 2: CONDITIONING

A. 15 - 12 - 9

. DB P. Clean 22.5/15

. Chest to bar

Rest 5 mins

B. 12 - 9 - 6

. DB P. Clean 22.5/15

. Bar MU

TASK 3: ACCESSORIES

3 ROUNDS

. 8/side DB row

. 15 lateral side raises

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