WOD07112020, SATURDAY

WARMUP

. 400m run

Then, 3 rounds:

. 5 pushups

. 30s plank

TASK 1: STRENGTH

A. AMRAP 1 min x 5 rounds

(1 min rest between rounds)

. 3 power cleans

. 3 thrusters

Alt. AMRAP: HSPU / ROPE CLIMBING

B. Every 2:30 mins x 4 rounds

. 10 barbell rows

. 8/each exercise of position pushups

( Narrow / normal / wide )

TASK 2: CONDITIONING

5 ROUNDS

. 10/8 cal row

. 6 box step up

. 3 devil press

Rest 1:1

Time cap 20 mins