WOD16012021, SATURDAY

WARMUP

EMOM x 10 mins

Min 1: 45s any machine

Min 2: 30s plank + 5 pushups

TASK 1: STRENGTH

A. Every 90s x 6 rounds

. 1 squat clean + 1 hang squat clean

. 6 box step up with 1xDB 22.5 / 15 kgs

B. Strict pull up, 5 reps

EMOM x 5 mins

TASK 2: CONDITIONING

3 ROUNDS, 5 min AMRAP , 2min rest between rounds

. 400m run

. 40 wallballs

. Max abmat sit ups

TASK 3: ACCESSORIES

Banded good morning

4 sets, 45s on , 15s rest