WOD15112020, SUNDAY
WARMUP
2 ROUNDS
. 200m run
. 30s dead hang
. 5 inch worm
TASK 1: GYMNASTICS
A. EMOM X 6 mins
Min 1: 20s hollow hold + 20s back ext. hold
Min 2: 20s kipping on the bar
B. EMOM X 6 mins
. 5-10 pull-ups / chest to bar
C. Strict pull up
5 sets, 4 reps (go every 2 mins)
TASK 2: CONDITIONING
TEAM OF 2
A. AMRAP 10 MINS
. 30/25 cal row
. 30 burpees over rower
. 30 DB hang clean
(switch partners after every 20 reps)
REST 3 MINS
B. Repeat
(switch partners after every 10reps)