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