WOD06122020, SUNDAY

WARMUP

5 min AMRAP @ easy pace

. 10 hollow rocks

. 15s hollow hold

. 20 glute bridges

TASK 1: GYMNASTICS

A. Chest facing wall side HS walk

Every 90s x 4 rounds

B. HS wall support plate in & out

10 reps

Every 90s x 4 rounds

C. Practice HS walk

1-5m

Every 90s x 4 rounds

TASK 2: CONDITIONING

EMOM x 10 mins x2

. 1 snatch @ 80% + 1 burpees

Add 1 rep on each round

Rest 3 mins

Then repeat

( Next 10 mins start burpees first)

TASK 3: ACCESSORIES

3 ROUNDS

. 15m/side DB OH walk

. 30 banded tricep push down

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