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