WOD09012021, SATURDAY
WARMUP
EMOM 9 MINS
Min 1: 50s any machine
Min 2: 40s plank
Min 3: 30s HS hold
TASK 1: STRENGTH
A. EMOM X 8 mins
. 3 front squats + 1 to 5 strict HSPU
Immediately into:
B. 10 min window
Find one rep max
. Thruster
Then 50 reps of:
Thruster @ 40% of one rep max
TASK 2: CONDITIONING
Every 2:30 mins x 5 rounds
. 20 / 14 cal AB
. 20 pushups
TASK 3: ACCESSORIES
3 rounds
. 12/ half kneeling shoulder press @light weight
. 30 banded tricep pushdown