WOD10112020, TUESDAY

WARMUP

5 ROUNDS

30s on : 30s off

Plate hops

TASK 1: GYMNASTICS

A. DOUBLE UNDERS

Every 2 mins x 5 rounds

45s max rep or practice D.Us

B. Hollow to arch

4 sets, 5 reps

C. EMOM X 10 mins

Min 1: 10 kip on the bar

Min 2: 5 to 10 chest to bar pull-ups

D. Strict weighted pull-ups

5 sets, 3 reps

TASK 2: WEIGHTLIFTING

A. Snatch pull + hang power snatch

EMOM X 10 mins

TASK 3: ACCESSORIES

SUPERSET FOR 4 ROUNDS

. 12 bicep curls

. 12 skull crushers