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