WOD13092020, SUNDAY

WARMUP

. 400m run

Then, 2 rounds of:

. 30s hollow rock hold

. 30s back extension hold

TASK 1: GYMNASTICS

A. Superset for 3 rounds

. 10 kips

. 20 hollow rocks

B. 15 min EMOM

Min 1: 50 D.Us or practice D.Us

Min 2: 3 strict pull-ups + 10 kipping or butterfly pull-ups or 1 to 3 strict pullup

MIn 3: 30 banded lat pulldown

TASK 2: CONDITIONING

2 ROUNDS

. 40 burpees

. 20 1xDB box step up

EMOM 4 jump lunges

Rest 1:1