WOD15122020, TUESDAY

WARMUP

EMOM 6 mins

Min 1: 50 plate hops

Min 2: 10 ring rows

TASK 2: GYMNASTICS

A. Banded bar muscle up

Every 90s x 5 reps

30s max reps

B. Weighted bar muscle up

Every 90s x 5 reps

C. Chest to bar pull up

EMOM x 12 mins

Min 1: 10 unbroken or 5/5, 4/4

Min 2: 35 to 50 D.Us

D. Paralette L sit hold

EMOM x 5 mins

10 to 15s

TASK 2: STRENGTH

. Deadlift from block

( 2x 45lbs plates on each side )

3 sets, 8 reps

TASK 3: CONDITIONING

3 ROUNDS

. 20 deadlift 225 / 155

. 30 pushups