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