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
OR
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