WOD10102020, SATURDAY

WARMUP

2 ROUNDS

. 200m run

. 20s/side plank

TASK 1: STRENGTH

A. Superset for 5 rounds, go every 2:30 mins

. 5 bench press

. 5 weighted chin ups

B. Superset for 5 rounds go every 2:30 mins

. 8 barbell rows

. 5 weighted dips

TASK 2: CONDITIONING

INTERVAL

1 Min AMRAP , 2 Mins REST x 5 ROUNDS

. 10/7 Cal Ski Erg

. 4 burpees box jump

Remaining Time Max hollow Hold

Note : if both movements are not complete within 40s window, reduce cal on ski erg

TASK 3: ACCESSORIES

3 ROUNDS

1 Min banded W press to Y