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WOD11082020, TUESDAY



WARMUP

. 400m run

Then, 2 rounds

. 20s side plank

. 30s back extension hold


TASK 1: WEIGHTLIFTING

8 sets, 5 reps

Hang squat clean

Go every 3 mins

TASK 2: CONDITIONING

3 ROUNDS

. 30 thrusters 45/35lbs

. 20 back squats

. 10 pistol squats / 10 box step up

TASK 3: CORE

A. Plate static overhead dead bug

3 sets, 20 reps


B. Russian twist

3 sets, 50 reps

C. Barbell side bends

3 sets, 20/side

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